KovacsClifford881
How To Boost You Run Cadence
When it comes to cadence, the magic number is 180�or so goes the conventional thinking. At the 1984 Olympics, famed coach and running researcher Jack Daniels counted the strides of distance runners as they raced, and found nearly all of them took at least 180 steps per minute. Citing Daniels's observation, experts have long suggested that in order to minimize overstriding, lessen impact forces on the legs, and maintain forward momentum, runners should always aspire to nail that number. But cadence hinges on pace. Even Olympians take fewer steps per minute when they run at slower speeds. In fact, your easy and 5-K paces may differ by up to 20 steps per minute. That said, if your cadence at 5-K pace is below 180, it needs a boost. Here's how to optimize cadence at every pace.
Take Notes: Establish your baseline cadence for all your training speeds. On a treadmill, begin at warm-up pace and increase the speed by one minute per mile until you're at 5-K pace. As you reach each training pace (easy, marathon, tempo, etc.), give yourself a minute or so to adjust to the speed, then count your steps for 30 seconds. Multiply by two, record the number, then accelerate to your next pace. You should see that as your speed increases, your cadence increases. You can also do this on the track using intervals of 800 to 1200 meters.
Set a Target: To each of your recorded numbers, add five percent. This is your goal cadence for each pace. According to biomechanics researchers, five percent is an attainable target that is still big enough to significantly reduce impact. So for example, if your easy run cadence was 160, aim for 168; if your tempo was 166, strive to hit 174.
Practice it: Perhaps the easiest way to quicken your step is to run with a metronome (there's an app for that). You can also use sites like JogTunes to find music with beats that match your desired turnover. Otherwise, monitor your progress with a 30-second cadence check every couple miles. To accelerate the transition, schedule a workout like downhill sprints (see "Get in Stride," below). If you're struggling with the new target, lower it by two to three percent. Practice that revised cadence for three weeks, then bump it back up again.
Get in Stride Weekly workouts train your legs for a faster turnover
The Workout: Downhill sprints The Details: After an easy run, do five accelerating sprints down a gentle grade of 150 to 200 meters, reaching top speed at the bottom. Walk up for recovery.
The Workout: Fast feet The Details: Using short, quick strides, take as many steps as you can in 10 meters. Keep ground contact as short as possible. Jog for 10 meters. Repeat five times.
The Workout: Race-pace tester The Details: Run fartleks of 30 seconds, 1 minute, 2 minutes, and 1 minute at 5-K pace. Jog one minute between reps. Do two sets. Count your steps or use a metronome during each rep of the second set.
For futher information on this topic please visit the following: Timex Run Trainer 2.0, Run Trainer 2.0 and Timex Ironman Run Trainer 2.0
