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Get faster !
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We do our base building, our intervals, tempo work.
But I don't know many runners who actively work on their running cadence.
Running cadence ? I hear you thinking. What is that supposed to be ?
It is often referred to as stride rate as well. Does that ring a bell ?
Stride rate is part of your running economy. The way you run.
Do you run like a gazelle or do you run like an elephant ?
It is obvious that running like a gazelle is more efficient than running like an elephant.
Running economy incorporates more than running cadence alone. But in this section I focus on running cadence.
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Running cadence / Stride rate = The number of steps you take on average per minute
In this section I'll give you answers to the following questions:
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What should my running cadence be ?
Easy. It has been studied. It has been proven. Elite runners run at a stride rate of 180-190 steps per minute. Any official race from 800 metres up proves this point.
Most of the time it is not that easy to see, when you are watching TV. But next time when championship races are being broadcasted, you should have a try.
Count the number of steps a competitor takes with his right foot during 15 seconds. Multiply by two (we can assume the athlete takes the same number of steps with his/her left foot as well... :)). Then multiply by four to get the number of steps per minute. I assure you, you will get close to 180. Does not matter whether you watch a 5K or a marathon race. Only difference is that the athletes running a 5K take bigger steps and are therefore going faster than the athletes doing a marathon.
How can I improve my running cadence ?
First, establish your starting point. Go for a run. During one full minute count the number of steps you take with your right foot. Multiply by two and you have your running cadence. Don't worry. The usual situation is that you are doing less than 180 steps per minute.
To increase your stride rate you need to learn to take your steps quicker. It is a bit hard to explain, but it should feel like you take lighter steps. Baby steps. Try to run as if you are not allowed to touch the ground.
A couple of exercises which could help you :
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.
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.
Do these special exercises twice or three times per week. For ten minutes or so. Keep on doing this for two or three months. Yes. That long. It takes time to change this. Why ? How you run is based on a life long habit. It is hard to change habits. So do this regularly. Do this often. Keep on doing it. Only then you will have a chance to fight off those old habits. So two or three months later, test yourself again. Improvement ? Good for you ! No improvement ? Keep on going. And test yourself time and again, every three months or so.
If you are able to improve your stride rate, you find it is a good way to improve your times on all racing distances. In other words, it will pay off to focus some part of your training on your running cadence. A better running economy results in lower energy use. So it makes it possible for you to go longer, further and faster. And that's what we do it for, isn't it ?
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