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Weekly WOD

Week 19: Cadence Work for Faster Runs

candence-metrics

Cadence as a metric is more relevant for advanced athletes, however even novice can benefit from including such training in their regimes.

Almost every fitness tracking service and product has the cadence tracking, and if you haven’t noticed it before your cadence might be much less than the optimal 180 steps per minute. Now, why would you want to stride at such high step rate (around 3 steps a second)?

Two main things happen when athletes improve their cadence:

  1. Their body gets hardwired to kick faster resulting in faster running
  2. The form improves significantly. With higher cadence rates and feet shuffling at around 180 steps per minute you won’t be able to heel strike or over stride.

 

Simple as that. Now, let’s take a look at the protocol for this very WOD:

First you will need to get one of the cheap metronomes of amazon/ebay – you can set it to beep to 160, 170, 180 and so forth.

Second decide on the approach. The typical protocol I personally take and prescribe to my athletes is:

  • 30mins of natural run (not too fast, not too slow – just to stay in the good cadence range)
  • Set metronome to 180 beats/steps a minute
  • Play metronome every few minutes for a minute or two. The rhythm will get stuck in your head, so you don’t have to keep it on at all times.
  • Try to step as closely to the beat as possible. Every beat is a step.
  • You can also use a running watch or a tracker to give you a specific cadence marker. However cadence as a metric has high variability and to sustain it at 180 is a very hard effort. The number usually fluctuates between 165-185, and that’s ok.

 

Demo:

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