how to improve running cadence

How To Improve Running Cadence – UPDATED 2021 – Running Drills To Improve Cadence

Many runners are looking at how to improve running cadence. Not only to increase their speed but also to help prevent injuries. Running cadence or known as stride frequency or running stride is an important part of your running training plan.

Typically the slower and beginner runner are more susceptible to injuries because of the slow and heavy impact with each foot strike. The result is the legs often overextend too far from the body, which means its absorbing more force with each stride.

The is much information on the internet tell us that 180 steps per minute are the ideal stride number. But its not just about quickening your stride, its about proper stride placement.

While speeding up your stride can help engage natural shock absorption. A correctly bent knee can improve the body’s ability to eliminate force from each foot strike.

How To Increase Running Cadence

Transitioning to a faster run cadence can take anywhere form 6-12 weeks. It’s important to focus during these weeks on running stride rate and knee drive. Then focus on the placement of you midfoot under the body. Begin by slowly increasing your running cadence by 10-15% each week, using a metronome to help the rhythm of running at a certain cadence.

You may find you have some residual soreness as your relying on slightly different muscles and tendons. So it is essential to take your time and increase your percentage slowly and adapt along the way.

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As you begin working on your running cadence, focus on having your foot parallel to the ground upon impact. Heel strikers typically have an upwards pointed toe on landing.

Focus on implementing a forward lean to your running position, then land on a bent leg rather than trying to overextend the leg.

Running Drills To Improve Cadence

When learning how to improve running cadence, running drills are an essential part of this journey. The runners marching drill is a popular drill that helps the body to adapt to the new cadence.

Start by standing tall, focus on pushing your shoulders back and begin marching on the spot while swinging your arms. Make sure your arms bend at 90 degrees.

Once you have mastered the technique, start to speed up to a jog and focus on driving the knees upwards. Then Focus on a powerful swing of the arms.

Make sure you maintain a forward vision rather than looking at the ground. As you move forward, focus on maintaining a good posture and the landing of the midfoot under the body.

Along with running drills, add in some simple strength work to your running. Balance exercises can also help you to increase your running cadence and provide many other benefits to your running.

Remember, every runner can improve their running cadence and technique. Every runner is different, and if you don’t work on these small issues, you will never run fast or stay injury-free.


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