Cadence Booster

Workout - Cadence Booster

• 12min @ 6'00''/km
• 6 lots of:
  • 1min 30s @ 5'00''/km
  • 1min 30s rest
• 10min @ 7'00''/km

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Intro

The Running Channel’s What Is Running Cadence? is a useful watch. Here’s a condensed breakdown so you can start adjusting cadence right away. Watch the full video for the discussion.

Key points

• Cadence is your steps per minute (SPM). Higher cadence reduces vertical oscillation and braking forces, making movement more economical.
• Your ideal cadence depends on height, weight, age, and running speed. The “180 SPM” standard is a rough benchmark, not a universal formula.
• Studies show raising cadence 5-10% beyond your current rate typically improves performance and lowers joint impact.
• Measure cadence with a stopwatch on a level surface, or with a running watch that has a cadence sensor.
• Tips: shorter, snappier steps. Use a treadmill or mirror to watch form. Include brief high-cadence strides (around 100 m). Add cadence-focused drills like sprints and incline work. Strong arm drive and upright posture. A metronome app helps lock in.

Workout example

1. Establish your baseline. Run on level ground and count your steps over 1 minute (repeat 3 times). Note your average SPM.
2. Choose a target. Raise your baseline by 5-10% (e.g., 162 SPM becomes 170 SPM).
3. Cadence drills (pick one or combine):
   • Quick-step strides (100 m): 4-6 repeats with rapid, compact footfalls.
   • Treadmill: 5 minutes easy, then 4 x 30-second efforts at your target cadence using a metronome (e.g., 170 SPM), 1 minute easy between.
   • Uphill strides: 6-8 short efforts (around 30 m) on a mild incline. Land your foot directly under your hips.
4. Form checkpoints: hips engaged, upright posture, arms driving, foot landing under your center.
5. Build it up. After 1-2 weeks, recheck cadence and bump the target another 5% if it feels right.

Closing note

Start these cadence drills today and adjust the numbers in the Pacing app. Quieter, smoother running is the payoff.

References

• What Is Running Cadence? - YouTube (YouTube Video)