The 5 Fundamentals That Will Elevate your Cadence
Whether you’re a seasoned competitive runner or just starting out, we all know cadence plays a major role in overall running speed. But should cadence be your focus?
The short answer is no. Cadence is a result, rather than an input. By shifting your attention to the fundamentals your cadence will naturally improve. But what should you be thinking about?
- Form
Are you running tall with good posture? Is your foot landing underneath your body rather than reaching out in front? Avoiding overstriding reduces braking forces and shortens ground contact time. This will naturally increase turnover.
- Mobility
Do you have the mobility in your hips to fully push off the ground? Are your ankles mobile enough to load properly and create elastic rebound? Moving without restriction allows for better rhythm and efficiency, without any extra effort.
- Core
Is your core strong enough to keep your trunk and pelvis stable? Excessive rotation and side-to-side movement wastes energy. Therefore, the more stable you are, the more energy you can direct forward.
4. Strength
Are you strength training consistently? By developing your glutes, quads, hamstrings, and calves, you’ll be able to generate more power and better absorb force in each step. This improves efficiency, reduces ground contact time, and naturally increases turnover.
5. Technique
Lastly, can you tie it all together? Can you apply force effectively into the ground, with strength through your legs and joints, and maintain core control all at the same time? When all these pieces work together, your overall running technique improves, and cadence follows.
Shifting your attention from cadence to these five fundamentals will not only allow your cadence to improve, but also your movement patterns. It will reduce your risk of injury, keeping you moving better, and faster, for longer!