Micrometrics

Alter your cadence and run better.

Altering your running cadence is one of the simplest changes you can make to enhance your running. It involves a combination of techniques and practices that focus on increasing the number of steps you take per minute which can be very effective in just a short period of time. Alongside these technique changes, some strength and conditioning exercises will help you in the longer term.

Here are some strategies to help you enhance your running cadence:

Use a Metronome:

Running with a metronome can help you maintain a consistent step rate. Start by setting it to your current cadence and gradually increase the tempo.

Run to a Beat:

Create a playlist with songs that have the desired beats per minute (BPM) to match your target cadence. This can make it easier to maintain a steady rhythm.

Take Smaller, Quicker Steps:

Aim for shorter strides to increase the frequency of your steps, which can lead to a higher cadence without necessarily increasing your speed.

Consider your posture:

Good posture and a slight forward lean can facilitate a more efficient running form, contributing to a better cadence.

A bit of Speed work:

At the end of your runs, add several 20-30 second bursts of faster running. This can train your body to get used to a quicker turnover.

Practice Running Drills:

High knees, butt kicks, and Skip drills can improve your form and help you get used to a quicker turnover.

Strengthen Your Core:

A strong core supports better running form, which can help you maintain a higher cadence with less effort.

Incorporate Strength Training:

Exercises that build leg strength, such as squats and lunges, can improve your ability to maintain a higher cadence.

Track Your Progress and be Patient. A sudden dramatic change in step rate can be challenging for the body to adapt to. So, ensure that you aim for no more than a 5-10% increase at a time.

Also, the optimal cadence is individual and can vary based on factors such as height, leg length, and running style. It’s important to find a cadence that feels comfortable and sustainable for you.