Running Rules

Cadence = (efficient +  faster + reduced injury) running

Background Information:

• As in cycling, having a quick turnover in running is important.
• The optimal number of steps/minute is 180. If you can be within 10 counts of this, that would be great (i.e. 170).
• Changing your cadence takes time so you must be patient and work on it slowly.
• Practice about once a week.
• After you have established a good cadence, you can work on increasing your stride length, but must not slow your turnover/cadence in the process.

Workout:

A running cadence rate of 170 -180 steps/minute must be established first! Only THEN attempt a longer stride without reducing cadence.

• Warm up jogging easily for 10-15 minutes
• Dynamic stretch (leg swings)
• Jog for 1 minute and count how many steps you take
• For 5 more sets of 1 minute (with a 1 minute regular jog or walk in between for recovery) you will increase the number of steps you take by 2 or 3. Do not try to open up your stride. You will be taking smaller faster steps. It feels very strange, but you’re teaching your legs to run over at a faster rate.

For Example:

• When you jogged, you counted 165 steps in 1 minute.
• In round 1, you could try to run 168 steps in 1 minute.
• In round 2, you could try to run 171 steps in 1 minute.
• In round 3, you could try to run 174 steps in 1 minute.
• In round 4, you could try to run 177 steps in 1 minute.

• After 4 sets of 1 minute, you will then run 5 minutes continuously. Try to hold the mid-range turnover 171-174 steps/minute.  So just count how many steps you take about every second minute.  The rest of the try to get a feel for the cadence.
• Open up your stride in an exaggerated (but safe) way to dynamically open up your hips (stretch) 2-3x for approx. 10 seconds.
• Cool down with a 5-10 minute easy jog.