Cadence

Introduction: The right cadence is not the same for every person….but many times you can see when someone has the wrong cadence…usually it is too slow.

Compare: All forms in sync in that one must have a quick cadence. There is debate about how many steps per minute is right.

Do: Have a quick cadence - generally above 165 or 170 but it depends on terrain, how technical the trail is, your own body, etc.

Don't: Too slow and bob vertically and waste a lot of muscle energy doing it. Too fast and you get too tired for the distance. Too slow and injury risk increases.

Why: Use less energy per distance traveled. Softens each ground impact thus can reduce injuries. More on ground contact time uses more muscles to hold in a position.

How 1: Start walking following the Posture Running techniques and increase your walking cadence. When walking you have time to think and adjust better than when you run. Then, slowly turn your walk into a jog.

How 2: Lean forward more than normal, move your elbows back quicker.

Imperfect Practice: Run with normal cadence, then increase the cadence, then decrease your cadence slower than your normal cadence…..then repeat.

Feel: In the beginning, a faster cadence will feel unnatural, however, later you will feel less pounding and less energy used per stride.

Story: It can be very hard to get up to 180 cadence - particularly on the trail. Keep doing your "Imperfect Practice" and you will get closer to your perfect cadence.