The 2020 Richmond Marathon was originally scheduled to take place on Saturday, November 14th and like so many other races, it cannot be held as planned due to public health guidelines. However, the event organizers are offering an interesting and exciting alternative. Registered athletes will be able to run the official course from November 7th to November 22nd.
The course will be marked and measured, with an official start and finish line in Dorey Park. A paved 10-12 foot wide path along the Virginia Capital Trail provides participants safety, as it is a protected route. The course will have mile markers, bottle real stations and restrooms, just like an official race.
“We look forward to the Richmond Marathon every year and we are happy to be able to provide a way for participants to step up to a start line, take on the challenge of a marathon, half marathon, or 8k, and feel the joy and excitement of crossing the finish line,” said Megan Schultz, Chief Operating Officer for Sports Backers and race director for the Richmond Marathon. “We know many participants are already training and many more are looking for opportunities to take part in an event this fall and we think this is an innovative way to meet that demand.”
The course will be open daily from 5 am to 5:30 pm and RaceJoy will track participant times and compile a race leaderboard.
Please visit www.richmondmarathon.org for more details about the course, schedule and registration options.
BibRave is a website where runners can leave reviews and feedback about races. Each year race venues are nominated and voted on to determine the best races in America. Due to many cancellations from COVID-19, the 4th edition of the BibRave 100 will feature the best races over the last 10 years.
The BibRave 100 will be comprised of the Top 20 Marathons, Top 20 Half Marathons, Top 20 races of 10 miles or less and the Top 5 races in these categories:
Best Medals & Swag
Best Themed Race
Best Virtual Race
Best Bites & Bevvies
Best Relay Experience
Best Race-cation
Toughest Race
“2020 has been a brutal year for the racing business, so we wanted to reimagine The BibRave 100 in a way that would flip the narrative from a lost year to a decade of celebration,” said Tim Murphy, Co-Founder of BibRave. “BibRave has always been committed to highlighting the best of the best races, and we’re really excited for how the 2020 edition of The BibRave 100 will help runners and events celebrate and eventually return to racing.”
The nomination period ran from June 29th to July 31st and now runners can vote on the finalists through August 31st.
Please visit the nomination page for more details and to cast your vote!
Running cadence is defined as the total number of steps you take per minute and it’s a useful tool to analyze your running form and efficiency. While there is no universal target cadence because every runner has a different body anatomy (taller runners will naturally have lower cadences), it’s beneficial to monitor and track cadence to become a better runner. It can help you break through plateaus and prevent injury.
History of Cadence
The history of cadence dates back to the 1984 Olympics, when a famous running coach named Jack Daniels made a significant observation. Sitting in the stands, he counted steps as the runners passed by and realized that the fastest and most efficient runners had a cadence of at least 180 steps per minute, with some of them reaching as high as 200.
Most beginner runners have a cadence between 160-170 steps per minute, while advanced runners have a cadence between 170-180, and elite runners have a cadence of 180 and higher. Height, weight, leg length, and stride length all factor into optimal cadence. Advanced runners have a higher cadence than beginners because they are moving faster.
Why is Cadence Important?
Cadence is important because running speed is determined by stride length and stride rate. The shorter your stride length and the quicker your stride, the higher your cadence and the faster you run. On the other hand, if you have longer strides, or “overstride,” that correlates to a slower cadence. It also increases your susceptibility to injury because runners who overstride tend to lock their knees and crash down hard on their heels.
Increasing cadence is not just about moving your feet faster. It means changing the position where you foot lands so that it aligns better with your center of gravity. You want your foot to land underneath your body instead of in front of your hips. This will decrease your stride length and improve foot turnover, so you are moving forward more efficiently. It’s also less impact on your bones and joints because you’re spending less time in the air. A study in 2011 found that a 5% increase in running cadence results in 10% reduced stress on the knee and hip.
How to Measure Cadence?
Most smartwatches can measure running cadence, but if you don’t have one you can count the number of times your right foot hits the ground in 30 seconds and multiply it by four. It’s important to note that your cadence will vary based on the type of training run that you’re doing. For example, you will have a lower cadence on a long, slow run than a fast tempo or interval workout.
How to Improve Cadence?
First, make sure that you have a specific and realistic cadence goal. You should aim to increase your cadence by 5 to 10 percent. For example, if your base running cadence is 160 SPM, then your goal cadence should be 168 to 176. It may feel strange at first, but after some time it will become natural. Try these tips to make the process easier:
Lighter Shoes: Dropping one ounce from a pair of running shoes will save you lifting 675 pounds during an hour run.
Run to a Beat: Practice running with a small digital metronome set to a specific rhythm (your desired cadence), or you can find playlists on streaming platforms that are set to a specific bpm.
Focus on Small Steps: Don’t worry about running faster, instead try to execute shorter strides.
Use a Treadmill: Practicing on a treadmill is easier because you can set the speed to stay the same.
Sometimes it happens after a few miles, sometimes after a lot of miles and sometimes never. It’s that feeling of elation, euphoria, and happiness runners chase called the “runner’s high.” Yet, it’s elusive, as timing and effort is different for everyone, and it happens more frequently in some people than in others.
Illustration by Ward Sutton
Specifically, it’s that moment during a run when pain and discomfort fades, as every step begins to feel comforting, effortless and peaceful. There’s an overwhelming sense of strength, power and accomplishment that makes you feel like you can keep running forever, along with a sense of focus, where you feel like you’re in control, but time stands still.
What causes it?
The exact reason is still unknown. Scientists are still trying to figure out what causes a runner’s high, but research points to the body’s release of chemicals, including endorphins, and endocannabinoids.
Endorphins
Research initially focused on endorphins, which were once thought to block pain sensations in the brain. In the 1980s, scientists discovered that endorphin levels spiked after prolonged exercise. Recent research suggests that endorphins can’t pass the blood barrier to the brain, so there is no way they could be responsible for triggering a runner’s high. However, endorphins still play a role in preventing muscle pain because they block nerve cells that generate pain signals to the brain. They may serve as natural painkillers, which helped our early ancestors run long distances to chase food for survival.
Endocannabinoids
New studies suggest that chemical compounds called endocannabinoids may play a greater role in the feel-good effects of a runner’s high. Like endorphins, endocannabinoids are biochemical substances produced by the body. They are in the same family as cannabis (marijuana), but these chemicals are released naturally by the body and not acquired from smoking or consuming a drug.
Researchers from the Central Institute of Mental Health in Germany, compared the effects of endorphins and endocannabinoids by blocking the effects of one and then the other. When they blocked the endorphins, the runner’s high remained, however, when they blocked the endocannabinoids, the runner’s high disappeared.
How to Increase Your Chances of Getting a Runner’s High
First, ensure that you are alternating easy days and hard days. Often, runners fall into the habit of hard days and harder days. When that happens, every day blends together with little differentiation, which increases the risk of injury and overtraining.
A short, casual run likely won’t trigger a rush. At the same time, a pace or distance that is too rigorous will cause more discomfort than you can overcome. Opt for a challenging workout (70 to 85 percent of your maximum heart rate) that is at least 30 minutes in duration.
Interestingly, several studies have shown that people who exercise together or listen to their favorite music may spike endorphins.
Lastly, just because it’s called a “runner’s high doesn’t mean that you can’t get it from cycling, rowing, or any high intensity aerobic workout, etc.
