Watching the New York City marathon last Sunday, I was was fascinated by the way the top 3 women ran.

These are three of the fastest humans on the planet and yet, their form couldn't be more different.

Helen Obiri's heels rise almost up to her glutes with each stride, while Sheila Chepkirui and Sharon Lokedi's feet never get much higher than parallel.

The differences keep going from there. Their arms swings are different. The lean of their torsos are different. Even how they hold their hands is different.

To me, it's further proof that there's no such thing as perfect form. Your body's best way of running is what works best for you.

One thing these three amazing women have in common? High cadence.

Want to learn how to increase yours? Click below.

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ask me anything

Q:

I know we're supposed to keep the hard days hard. But doing strength training on the same day as my long run wrecks my legs (serious DOMS) for days and impede my runs early in the week. It feels like my body doesn't want me to do both.

A:

Soreness that lasts days is definitely not the goal of good training. DOMS (delayed onset muscle soreness) will happen at times, especially when you are building fitness, but it's far better to avoid it if you can.

There could be several things going on:

• you're not eating enough to fuel your runs and/or to recover well and/or not getting enough protein
• your strength routine is too challenging for your fitness level, especially when you are tired
• your long run is too challenging for your fitness level and/or your long run is too long compared to the rest of your running week
• your overall training load is too challenging
• your long run had a lot of downhill that you aren't used to
• you are naturally more predisposed to soreness

Each one of those points above could be elaborated on much further, of course. But without knowing the exact details of your training, my best advice is to lighten up your strength training. Lift lighter weights and shorten the duration until you can handle more.

You can also break up your ST to shorter sessions over more days and skip it after the long run.

Yes, we want our hard days hard, but they should not be so hard that they ruin several days of training. If that's what's happening now, it's time to adjust so you work hard and are recovered well enough to run hard again a few days later, without soreness.

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podcast

When you’re plant-based and your family and friends aren’t, it can feel like you’re the odd one out.

If you’re hosting and you’re not making turkey on Thanksgiving, your meat-eating guests are likely to grumble. If you’re a guest, you might go hungry unless you show up with a vegan meal to share.

Is there any way to make the holiday gathering go a little smoother for everyone this year?

​On this encore episode, I’m talking with a very special guest, Nick Cutsumpas, also known as Farmer Nick. Nick is an Emmy-winning plant-based gardener, landscaper, and plant coach. I invited him on the show to have a conversation all about how to have a happy and healthy holiday when you’re plant-based and your family is not.

You'll learn:

• Meal ideas whether you are a guest or if you are hosting,
• Potluck do’s and don’ts, and
• How to best respond to common questions, without being that angry vegan

And, I couldn’t help myself, we also talk a little about gardening and houseplants, two more things Nick and I have in common.

Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less.

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inspo

“If you are losing faith in human nature, go out and watch a marathon.”

— Kathrine Switzer, first woman to run the Boston Marathon

Have a great run today, Coach Claire

P.S. Black Friday is coming! I've never done this before, but I'm planning a special deal just for my favorite runners this year. If you want to get on the VIP list and find out first, just click here.​

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