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 has a fantastic video called “What Is Running Cadence?” — here’s a condensed breakdown of the essential concepts so you can begin adjusting your cadence right away. Watch the complete video for the full discussion.

Key Points

• Cadence is your steps per minute (SPM). Running with higher cadence reduces vertical oscillation and braking forces, creating more economical movement.
• Your ideal cadence varies based on your height, weight, age, and running speed; the “180 SPM” standard is a rough benchmark, not a universal formula.
• Studies show that raising your cadence 5–10% beyond your current pace typically improves performance and lowers joint impact.
• Cadence measurement is simple—use a stopwatch on a level surface, or use a running watch with a built-in cadence sensor.
• Key tips: practice shorter, snappier steps; use a treadmill or mirror to monitor form; include brief high-cadence strides (around 100 m); add cadence-focused drills like sprints and incline work; maintain strong arm drive and an upright posture; try a metronome app to stay locked in.

Workout Example

1. Establish your baseline — run on level ground and count your steps over 1 minute (repeat 3 times). Write down your average SPM.
2. Choose a target — raise your baseline by 5–10% (for example, 162 SPM becomes 170 SPM).
3. Cadence drills (pick one or combine them):
   • Quick-step strides (100 m): Do 4–6 repeats, emphasizing rapid, compact footfalls.
   • Treadmill workout: Start with 5 minutes easy, then run 4 × 30-second efforts at your target cadence using a metronome (e.g., 170 SPM), with 1 minute easy between repeats.
   • Uphill strides: Perform 6–8 short efforts (around 30 m each) on a mild incline, focusing on landing your foot directly under your hips.
4. Form checkpoints: keep your hips engaged, stay upright, drive through your arms, and land with your foot underneath your center.
5. Build it up: after 1–2 weeks, recheck your cadence and increase your target by another 5% if it feels right.

Closing Note

Start these cadence drills today and adjust the numbers to match your rhythm with the Pacing app—you’ll notice your running efficiency climb. The real benefit: movement that’s quieter and gentler on your joints. Happy running!

References

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