10 Work­outs To Im­prove Form and Ca­dence

A new se­ries fea­tur­ing the best ses­sions to im­prove ev­ery part of your run­ning ar­moury

Runner's World (UK) - - Contents -

Time to fo­cus on those all-im­por­tant – but of­ten ne­glected – as­pects of run­ning

The last few months of the year are a good time to work on key run­ning skills, which are of­ten ne­glected in a tar­get-ori­ented race-train­ing sched­ule. But by spend­ing time work­ing on your form, ca­dence, pace and sense of ef­fort, you’ll be set­ting down the build­ing blocks for fu­ture run­ning suc­cess.

Im­prov­ing your ca­dence – the num­ber of steps you take per minute – is ben­e­fi­cial, as a quicker stride rate tends to en­cour­age lighter form and re­duces the risk of over­strid­ing. ‘As you in­crease ca­dence, you tend to bring your land­ing foot closer to your cen­tre of mass,’ says Peter Lar­son an ex­er­cise phys­i­ol­o­gist and au­thor of Tread Lightly (All­worth Press).

The abil­ity to sense how hard or fast you are go­ing is an es­sen­tial rac­ing skill, but even if you run sim­ply for fit­ness, a re­li­able pace sense is valu­able, as you’ll find it eas­ier to lock in to the in­ten­sity needed for dif­fer­ent work­outs.

Add some of th­ese work­outs to help you be­come a more savvy, ef­fi­cient and re­silient run­ner.

Im­prov­ing your ca­dence en­cour­ages a more ef­fi­cient form and cuts down the risk of over­strid­ing.

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