That’s typically what age group runners do. Really, really slow cadence. So in fact sometimes all we have to do is bring your cadence up everything I have just told you will happen. This is the beauty of cadence, if you just work on it. You will find it’s really hard to run at 92 rpm if you are on your heels. You will find this very hard to do. You will find this very hard to run at 92 rpm if you allow your legs to get really spread out and run in that kind of position, try get feet behind as far as you can. Your feet in front of you as far as you can. You will find it’s very hard to run at 92 rpm and do that. You will find your posture has to improve to run at 92 rpm you can’t bend over and run at 92 rpm.
It’s very, very difficult to do is it’s a hell of a challenge, you have to run slower to get bend over like this, but you will find your cadence to gets a lot faster if you lean forward slightly, it becomes easier to get that fast cadence going. So, sometimes just the easiest way to change your technique is just to run with a higher cadence. All you have to do is and you can do this anytime you are running, just check your cadence while you are running, it could be your long slow distance run. Just check and see where your cadence is.
You are running along you know you are running it nice easy at lot blah, blah of pace, this neutral along for an hour and a half and say, “I think, I will check my cadence and you check your cadence and long behold that’s something like 78 and you say, oh yeah I remember he said, I didn’t bring my cadence up and it would be higher than that. But your cadence should be at least 86 even when you are running slow.
So that point you bring it up and you just try to run with the faster cadence, what you feel like you are doing if I put you probably are doing is you are taking baby steps all of a sudden. You get these really short steps going to get your cadence up. That's okay. You have got to start some place you got to learn to crawl before you can walk.
So the first thing you do is you will learn to get your cadence up. Now there are only two things that can make you fast biomechanically, one is your cadence we can bring it up close to the 90 or preferably even above 90. So you can bring cadence up or we can make our stride length longer. Those are only two things you can change or run to faster biomechanically.
Now if I start of but trying to make my cadence longer what I am going to do is slow myself down I am going to start running with real slow cadence, by trying to get this really long or low loopy sort of run and when I do that, I will stop bouncing up and down like this is to wasting all cadence of energy.
So don’t start with stride length start with cadence. Bring your cadence up and as you cadence comes up then as you get stronger become more depth attached to it, your stride will start to get longer. Watch the Kenyans. They run 96 plus or minus two and they have as long strides as anybody in the field. Very long stride with their 96 plus or minus two.
Now think about that if they run a 96 plus or minus two and the have the same stride length as somebody running 92 plus or minus two who is going to win the race? 96 will win the race. The stride length is the same but cadence is different the higher the cadence will win the race. Gosh! They figured that out it takes both those things to run fast, so they are doing both maximally, highest cadence than anybody in the race, longest stride than anybody in the race, put together you win the race. That’s all it is, that’s really all it comes down to those two things.
If you can develop the fitness to mention long stride, high cadence, you are going to win races, you are going be as fast as you ever run, if you can do those two things. So, sometimes just working on this technique all by itself makes us faster runners. Now we haven’t got enough room here to check cadence but you need to do it yourself while you are out running, while you are on your slower runs check your cadence see what it is.
See if you can just bring it up two rpm. Chec
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