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| Running with a Higher Cadence |
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Sometimes running just seems too simple. This is probably why we like running so much. The gear is easy; you put on some shoes, shorts and a shirt and run out the door. Unless of course you just moved to MN like me, and have to deal with mornings near freezing in October. I am already bundling up in a few extra layers, a hat, and mittens… “Burr.” In the following brief but important writing I am going to make a simple sport, a bit more complex. Have you ever ran behind someone who looks like they are hardly even moving their feet but are going the same pace as you? This gives the illusion that the runner is barely working. Chances are this illusion is being created because they have a high running cadence. A higher cadence is running a trait only a trained eye and very observant runner would notice. Cadence represents the amount of full revolutions taken per minute (rpm). In running a full revolution includes both a right and left foot strike. In order to avoid confusion with cycling we are going to refer to a full revolution as a stride. When you look at a broad and general distance running population you will find that running cadence is a highly individualized characteristic. However, if you look at populations of elite distance runners; you will find that they all have a very similar cadence. They all run with a cadence of around 88-94 strides per minute. If my writing doesn’t convince you, count strides of various elite runners during a 5k, 10k or marathon race the next time you watch a running race on ESPN. However, you will probably have to wait another month to find a running broadcast on ESPN. So for now, you are going to have to trust me.
Why run with a higher running cadence?
How do we learn to run with a higher cadence? I am sure many runners begin races with a higher cadence than they usually run with. That first mile may not even seem too bad. The problem is; we get tired. If we have not trained our muscles to fire at a certain rate for an extended period time, they will tire quickly. Any cadence other than our normal running cadence is extremely hard to maintain for an extended period of time. For example, what if you bounded along at a cadence of 60 strides per minute? It would be very tiring. Same happens to us when we increase our cadence. So in order to learn how to run at a higher cadence, you should practice at lower intensities. This works because you are not exerting a lot of force with each push-off and fatigue will not be as big of an issue. The test: First, test your normal cadence at an easy pace. Count how many times one foot strikes the ground in 30 seconds. Then multiply this number by two. Next, determine how far your number is from a goal of 90 strides per minute. I am convinced the best way to increase your cadence would be to address all form issues related to your running. I strongly encourage athletes explore Dr. Nicholas Romanov’s ‘Pose Technique’ in order to learn a better form of running that will allow you to take on this high cadence without having to cognitively increase your cadence. www.posetech.com/pose_method. However, there are some simple tricks that will also help you increase your cadence with a few modifications to your current form. Follow this 4-drill progression to increase your cadence:
Congratulations you are now running with your new cadence between 88 and 90 steps. Continue to test yourself during your runs at all different paces. So now that you are always running with the same high cadence, you will have a huge potential for speed when you lengthen your stride and take on your race effort. The rest is a result of your training tactics and how well you chose your parents - Hahaha!
Date modified: 7/22/2004 |
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