Ca­dence 101

Canadian Running - - LAB RAT -

1. Set your tread­mill to your pre­ferred race speed, with the in­cline at one to mimic out­door con­di­tions.

2. Count the num­ber of times your left or right foot hits the ground in one minute.

3. Dou­ble that num­ber and you get your ca­dence.

4. With your base­line, start in­creas­ing your ca­dence by three to five per cent with­out chang­ing the speed of the tread­mill and mon­i­tor your heart rate. If it goes up a lot, maybe that’s not ideal. If it goes down, it’s prob­a­bly good. Give your­self some time to adapt. Re­peat to de­ter­mine what ca­dence is best for you.

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