Running Cadence, why you should increase it.

Running Cadence Explained.
Running cadence is an important factor for improving running performance.
It can reduce the chance of injury as a result of the change in location of where the foot hits the ground.
In 1984, 50 Olympic runners in different running events were observed. All but one of them had a cadence above 180.
Researcher’s have repeated this research many times, showing experienced runners tend to use 180 – 200 strides per minute.
This is not a magic number though.
Running Coach Arj coaching runners on a track drills

It means you should work on increasing your cadence alongside other elements.

Work on your running technique, your speed, strength and your threshold.
If your Strava data shows your cadence is 155 spm then it’s worth trying to improve.
The benefits of a higher cadence include reduced impact forces and improved running economy.
The lower the cadence number, the more time you spend in the air.
This lifts your body mass only for it to hit the ground harder.
What we want, are more contacts with the ground, directly under your hips to push your body forwards.
The easiest way to encourage this, is to:
Focus on very short periods of running by exaggerating the sensation of ‘taking too many steps’.
It will feel odd if you do it correctly, it’ll feel like you’re not getting any where.
Instead, choose a short segment of a run and focus on taking more steps than necessary. This will shorten the stride, encourage a mid-foot landing and increase that cadence.
Check out your Strava analysis after your run to see how you got on!

If you need help, book a FREE Consultation here=>

Happy Running people and drop me a message if you need some help!

Arj Thiruchelvam

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