Are you a runner or triathlete looking to improve your cadence? The average cadence for runners and triathletes should be 180 steps per minute. But what should be the approach to work on this?
💡 Here are some ideas to improve your cadence:
Start with small increases: If your current cadence is 150, don't try to jump to 180 right away. Start by increasing your cadence by 5% each week until you reach 180. This gradual increase will prevent injury and help you adjust to the new cadence.
Use a metronome: A metronome is a tool that can help you maintain a consistent cadence. Set it to 180 bpm and run to the beat. This will help you develop a sense of rhythm and make it easier to maintain the correct cadence.
Focus on quick turnover: Instead of focusing on taking longer strides, focus on taking more steps per minute. To take the more steps per minute, you will have to reduce the reaction time by reacting quickly to lift the foot from the ground as soon as it hits the ground. This will help you maintain a quick turnover and prevent overstriding, which can lead to injury.
Try hill repeats: Running uphill naturally increases your cadence. Incorporate hill repeats into your training to improve your cadence and build strength.
Work on your form: Proper running form can improve your efficiency and make it easier to maintain a higher cadence. Include appropriate strength, mobility work, and drills to improve your form.
Don't forget to rest: Rest is just as important as training. Give your body time to recover between workouts and don't push yourself too hard too soon.
So, what are you waiting for? Try these ideas and increase your running cadence! Share your experience in the comments below. 👇
Don't forget to like and share this post with your running and triathlete community to help them improve their cadence too.
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