In today’s post I will discuss two additional techniques that will help your running stride become more efficient, leading to longer distances, better race times, decreasing your risk of repetitive injuries and making running more enjoyable.
CADENCE – also referred to as stride frequency or how often your feet hit the ground.
- Optimal cadence is around 180 strides per minute, meaning each foot will contact the ground 90 times per minute…….
- One way to determine you cadence is to count how many times one foot contacts the ground in 30sec and multiply by 2.
- Aim to contact the ground between 85-90 times per minute with each foot.
- Over-striding will dramatically increase impact on muscles and joints
- Increasing your cadence will soften your foot strike and reduce time on the ground with a proper mid-foot impact which will help reduce your chances of impact injuries.
- Focus on deep belly breaths
- Avoiding shallow, quick chest breathing
- Keep mouth open and try to breathe through both mouth and nose simultaneously or through you mouth alone (nose does not get enough oxygen in by itself)
- Keep shoulders relaxed
As always I hope you enjoyed this blog and found it useful in your quest to become a better runner. If you have any questions or comments do not hesitate to contact me.