How to Change Your Run Cadence for the Better
Changing your run cadence is a sure fire way to improve your run form, and to efficiently maintain speed for longer periods. In this video, Coach Nate breaks down the two main reasons runners have low cadence in the first place.
Reason 1: habit / training
Reason 2: fatigue / loss of technique
Finally, Nate reviews two cadence workouts to improve your cadence and running efficiency no matter where you're currently starting from.
Workout 1: "Base Plus" Cadence Workout
For 60 seconds, count the number of steps your right foot takes. Say you count 82 (NOTE: for this video, we are NOT counting both feet). For the next 7 days, lift your cadence by 1-2 steps per minute. Do this without lifting your speed, so slightly shorten your stride.
Workout 2: High Cadence Interval Set
Include 5 x 60 second intervals at a cadence that is 6-10 steps per minute above your baseline. Say you count 82. Your goal cadence would be 88 to 92 steps per minute. It's ok if your speed lifts a little bit, but again the goal here is to work on your cadence without running tempo. So shorten that stride up and work on that turnover :)
Try these workouts and post your results and questions in the comments below.
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