Have you ever tried to run faster? Tried to put your feet down faster?
This is called running cadence.
Cadence is defined as the number of times you can put your feet down in
a minute.
Cadence is not only defined by the speed of turnover but also by the
energy delivered by the turnover.
A runner with a good cadence looks
smooth and effortless. That should be the goal of all runners.
So, how can we improve our running cadence? Well, just work your way
through this page and pick up some handy tips that can help you to
start running faster.
Why Cadence
Matters
Measuring cadence regularly can let you know how your running is
improving.
The higher the cadence the better and faster you are
running.
Elite runners run off smoothly with perfect cadence leaving
amateur runners behind;
perfecting your cadence will decrease your time
in your races, making your running effortless and making you a more
competitive runner.
If counting your steps is difficult, there are devices that can help
count your cadence for you.
You set your desired cadence to the device
and it will beep the tempo you require.
All you have to do is match
your steps to the beeping.
Using
Cycling to Build Cadence
When riding a bicycle or spinning; the higher you spin the pedals the
faster your bicycle will go.
The smoother you cycle the faster and less
energy your will spend.
Research shows cycling followed by running increases your
cadence. Running is like cycling. The faster you turn over the faster
you will go.
Cadence is improved not only by improving your turnover
but by also increasing the strength of your muscles, decreasing your
ground contact time and improving your running posture and style.
Ways to
Improve Your Running Cadence
Running
uphill and downhill reps. can do wonders for your cadence.
Down
hill sprints provide you with the ability to be able to control your
body at a higher rate of speed.
Higher cadence requires better core
balance.
Uphill running builds the leg muscles required to improve the strength
of the push off of the foot during running minimizing ground contact.
Cycling
or Spinning can help increase the speed at which the feet
move.
The speed of the turnover is directly related to cadence.
A good pair of running shoes gives a comfortable surface to land on.
The
lighter the shoe the better a runner will run on the front
of
their foot cutting down their ground contact time and energy expended
getting the foot off the ground.
A couple of exercises which could help you :
Quick short strides
Run short strides (20-30 metres) with very quick steps. Lift your knees up high and go as fast as you can. Jog for a short while and then repeat. Repeat at least ten times.
Metronome
Musicians use metronomes to keep playing at the right speed.
Runners can use metronomes as well to take the correct number of steps per minute.
In the beginning the metronome might be a bit frustrating, it was for me.
But after a while it does get easier to keep up with it.
Cadence improves either by getting your feet to the ground faster or by
increasing the length of your stride.
A good exercise involves running
intervals. Run a specified distance such as 8 x 400 meters.
Run the first two at 90 cadence and then increase the cadence for the
remaining 6 to higher cadences.
The goal is to be able to get
30 foot strikes in about 19 seconds. This is the gives a cadence of 95
which is considered ideal.
Increasing your cadence requires constant practice and patience.
It may take a while before you get to your desired running cadence but
before
long you will find that your running is smoother and feels better.
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Measuring cadence regularly can let you know how your running is
improving.
