How To Improve Your Run Cadence | Triathlon Running Tips

– Run cadence, one of the
most talked-about areas of technique in running. – So, what’s the deal with it,
and why is it so important? (relaxed music) – Let’s take a look at Mark running here. He’s running at 160 strides per minute at his comfortable, steady running pace, and you can see that he’s ever
so slightly over-striding, putting his heel out in front, and this is sending quite a lot of impact through his extended knee. Now, there’s been a lot
of research into the optimum running cadence. The magic number is considered to be 180 strides a minute, and that’s the average
among the elite runners. That means that each foot
must touch the ground 90 times per minute. Rather than increase Mark’s cadence to 180 strides per minute straightaway, we’re just going to up it by 5 to 10%. So, here he is, running at 170. His foot still lands in the same way, but now he’s not extending
his leg out so much, so there’s less impact
going through his knee. If you think about it, the more steps you take per minute, the less time you spend in the air, meaning a softer impact on landing. This looks far more
efficient, and comfortable. (relaxed music) – It’s pretty hard to count every stride to calculate your strides per minute, so to make things a little bit easier, you can count either your
left or your right foot, how many times it strikes, double it, and that is your cadence. Or, if you have a fancy watch like me, you may be able to set one of the screens to show your live cadence. Now, mine is currently displaying
my cadence for one foot. So all I have to do is double that to get my strides per minute, then after this run I can sit down and analyse all the data. I can see my average cadence, and even how my cadence
changes for different speeds. (relaxed music) – Also, matching your running cadence to the cadence of the
bike can help minimise that jelly-leg feeling
coming out of transition. So, if you’re cycling at
90 revolutions per minute, and you start running at
180 strides per minute, that should equal the same turnover speed. (relaxed music) – Now, there’s more to it than
just moving your feet faster. You’re actually changing the positioning of where your feet land. They should land almost underneath you underneath your centre of gravity. This naturally decreases
your stride length and increases your turnover. (relaxed music) – So, here are just a couple of tricks to help you improve your run cadence. Doing some short sprints downhill will force you to
improve your run cadence. These are a good exercise to put in at the end of your run. Accelerate into your
sprints over 150-200 metres. (energetic music) Position yourself ready to run, but you’re gonna run on the spot, as fast as you can, getting
your knees up to 90 degrees, and the idea is to run as fast as possible with your feet touching the
ground as quickly as you can. You’re gonna do this for
about 20 seconds, rest, and then go again. (relaxed music) If running has been your
weak link in triathlon, working on your cadence can help you see a significant improvement
on your running speed in a really short space of time. So if you want to see more videos from GTN don’t forget to click on
the globe to subscribe. – And to see a running skills video just click up here. And to see a cycling how-to video just click down here.

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