Running – Benefits of a faster cadence

Run - Cadence

Running – Cadence (number of steps you take per minute)

“An athlete with perfect technique will always perform better than an equal athlete with poor technique”

 

Today we take a quick look at running Cadence.

How to check your cadence: Warm up for 5mins and then get running at your ideal race pace, count how many times your right foot hits the ground in a 60seconds. Double that number and you have your steps per minute (cadence)

 

If you are frequently injured or feel inefficient, gradually increasing your step rate (which in turn decreases your stride length) by five to 10 percent may help you run more economically while lowering your risk of injury.

A longer stride causes runners to extend their legs more, landing with a foot strike in front of the body creating a braking effect. This not only slows you down but can increase the risk of injuries by increasing the vertical loading pressure on the lower leg muscles and joints.

Increasing your cadence can also help with the overall metabolic cost of running. You are a lot more efficient when you are moving forward, the more that the body moves ‘up and down’ the more energy it will take you to run.

Focusing on some running drills and technique can help you with the transition into a slightly faster cadence. There isn’t a perfect cadence that suits everybody – but most people out there would benefit from a slight increase and might be pleasantly surprised at the added performance benefits that come their way.

 

Most common benefits may include:

–         Improved forward momentum

–         Less effort

–         Increased speed

–         Lighter ground impact

–         Less injuries

So have a go at upping the cadence – it might just be that key you need to unlock your next level of running!

 

Contact Simon for Triathlon and run coaching – simon@simoncochrane.net

– www.facebook.com/SimonCochraneIronman

– twitter.com/CochraneSimon

2014 Ironman New Zealand

 

 

Taupo is such an awesome place to be for Ironman week, the community really gets behind the event and it had an extra special feel this year as Ironman New Zealand was celebrating the 30th anniversary of the  race. Because it was such a big year, this attracted the strongest field that Taupo has ever seen including 25 Male pro’s with over 11 past Ironman champions, 2 Olympians and most of NZ’s top Ironman competitors! It was going to be a great race and I was looking forward to testing myself against some top-class athletes.

You couldn’t have asked for better weather come race morning, crisp clear sky’s and a warm calm lake greeted us as the sun rose, cold conditions on the first lap of the bike with a light wind that built over the day making the return bike leg a little more challenging. By the afternoon the sun was out but the nice breeze kept the temperature fairly cool for the run.

 Swim - waka

Swim - waka

Swim

The cannon fired and the washing machine started, I had an average start and ended up getting spat out to the far left of the pack, and struggled to get into my groove for the first 400m or so. I regathered myself and got back into a nice rhythm swimming the remainder of the swim just behind the 2nd pack with Brodie Madgewick. Exiting in 51 mins I was quite pleased as it had felt quite slow. Quick run up to T1 , arm warmers on and out onto the bike in 11th.

swim split – 51 mins

swim exit

                  photo credit : Mike Robinson          
 
 
                                                   

Bike

The first hour or so on the road was a bit chilly, you really looked forward to the sunny bits in between the trees and could feel the day slowly heating up on the way out to Reporoa. A pack of 8-10 guys had formed as we made the first turn at 45kms, but only a couple of guys would come to the front and do any work! This was how it played out for the first 4hrs.. So after towing the group around for 120km I decided that I was going to push on into the last uphill section and make the others work a bit more coming into T2. This worked well as the group was down to 3 as we arrived back in town. I was happy to sit on the front for most of the day as I could keep to my goal pace and power and arrived in T2 feeling much better than last year having ridden a nice consistent power over the entire 180kms.

bike split –  5:04

 

bike imnz 2014

 photo credit : Speed Theory

 

Run

Exiting out onto the run with Johan Borg, we ran together for the first 20kms feeling great. We had bridged the gap up to Petr Vabrusek and ran together for the next few kms. He surged and I dropped back first and noticed at the turn that Johan was starting to slow aswell. After I picked up my special needs bag – my energy had picked up a level and my run form started to improve again. I finished strong over the last 10kms, picked off Johan and pushed through into the Top-10 by the finish. The new run course is great, and running back along the lake-shore path is a nice change and keeps it interesting.

run split – 3:03

Run - lap 1 - IMNZ

photo credit : First off the bike.com

Finish Time – 9:05

It was an impressive display put on by Marko Albert to take the win and was great to see Cameron Brown storming home and showing that he is still on top of his game!

I am very pleased with my Top-10 result and was the 4th Kiwi home in this world-class field.  It was great to have so much support from family and friends all along the course, I think the spectators were spread out alot more on the run course this year which makes a huge difference, no spots to hide and keeps the motivation strong all day! Awesome volunteers and aid-stations made for a issue-free race.

A huge congrats to Larisa for her 7th place finish on her Professional debut, I bet alot of the girls will have taken notice and will be keeping a closer eye on her now!

My 13th Ironman completed, now time to sit down and plan out the big year ahead – exciting times!

 

 

Thanks to my sponsors for their support this season :

Orchard Gold – Tri n Run – Saucony – Endura

Smith Optics – Rock Tape – Ministry of Swimming

The Swim Clinic – PRV – Schwalbe – Timex

 

Ironman Wisconsin 2013

 

With only 2 weekends between my last Ironman race and this one, I was really interested (and a bit scared) to see how my body would handle another Ironman! Being one of the first races of the 2014 season, there was a fairly large field of over 30 males Pros on the start line.

My legs had recovered well, and with a smart training plan between races I was confident of pulling off another solid one. My coach had me on a fairly light work load, with some good interval sessions at race pace just to remind the body that it wasn’t time for the usual ‘post ironman’ wind down time!

The race plan was to go into it with ‘nothing to lose’ and not to follow ‘power’ ‘HR’ or ‘pace’. Racing by ‘feel’ can sometimes bring a better result as you haven’t set any pre-determined limits before the event has even started. (Racing by ‘feel’ can also bring on the most spectacular explosions too! haha)

 

The Course

The swim is one-lap in Lake Monona right out the front of the Monona terrace in down-town Madison, It is an awesome place for spectators and they are lined all the way up the 3-level spiral entrance to the transition-carpark.

The bike starts on a rolling course out to the 2 x 65km hilly loops through the rural Dane County, then back to the lake front and up to the top of the 3 level carpark to T2

The challenging run heads out over various terrain including concrete, tarseal, gravel and dirt paths, and you even get to run a loop inside Camp Randall – Badger stadium on the spongy astroturf – twice!

The transitions here are the most interesting and awesome I have come across, after running up the ‘Helix’ you enter the Terrace building and run along the carpet hallway into a big conference room which is transformed into T1, and same for T2, just run in reverse, you get to ride right up to the door and dump your bike off like Valet parking.

Helix

 

Quick run-down of how my day played out:

swim exitSwim: Choppiest and warmest lake I have ever swum in, fairly chaotic start but managed to settle into the 2nd group along the first turn. The long back stretch was really lumpy and the guys I were swimming with were heading all over the show, I just stuck to my line and concentrated on sighting every 10 or so strokes to stay in a straight line, This worked well and I caught a couple of front pack stragglers by the last buoy before shore.

56mins – one of my slower swims but happy in those conditions and only 3 mins from the first out of the water.

 

 

Last push back into town
Last push back into town

 

 

Bike: A large group formed quite early on and the pace felt fairly comfortable so I decided to stick with them for the first section and then re-assess. I had a decision made for me by one of the Marshalls tho.. First yellow card I have ever got. This means I had to stop at the next penalty tent, write down my name and some details, sign a form and then go again.. About 45seconds worth but this is an age while you are watching the group ride away through the hills.  (my ‘penalty’ was for riding on the wrong side of a cone on a 2-lane corner, a volunteer directed me that way, but there is no use arguing!) Back on the course and I had some new motivation.. Catch that group! I rode hard and powered the up hills and around 15kms later I had clawed my way back on, we were still only 100km into the ride but I was feeling strong and I could tell that the pace of the group had dropped a bit. So it was head-down and battle the headwinds back to T2 solo – a good move as I put around 5mins into the group and never saw any of them again..

4hrs 58mins – Best power output I have ridden on a very honest course.. Hills..Wind..Rough roads.. All good fun

ironman-bike-elevation         bike map

 

Massive empty stadium makes for a lonely loop!
Massive empty stadium is quite airy to run through, usually seats over 80,000 fans!

Run : Straight out of T2 (I had the quickest transition of the day) there is an awesome wall of spectators lining the Capitol square screaming  and cheering, the first section is mostly downhill and with the incredible support the pace was on! I passed a group of 3 guys early on and was up into 6th place at km 14. I got some time splits at 21km.. 1hr 26mins but still over 7mins seperating me and 5th place. Decision time again! Run steady and controlled and be happy with 6th or have a crack at Top-5.. Easy choice! Hammer down!! I managed to get to within 2mins but that would be as close as I would get. Struggled home over the last 5k, ended up getting passed by 2 guys on the last hill section and took 8th place.

2hrs 59mins – Really happy with my effort and still ran a P.B on a super tough run course on the back of a solid ride!

IM Run Course

 

 

IMWI finish time
45 odd seconds for that penalty stop…hmm.. haha!

Should definitely be race to add into your schedule if you like a challenging event on a spectacular course with a great community of supporters!

Quite happy to have a seat
Quite happy to have a seat

 

It was a great day out for me, a big confidence boost knowing that I can back up some big races and that all the hard work is paying off.. A few easy weeks now before a renewed focus and plan is put in place for the NZ summer season!

 

photo 4
First one to the massage room!
photo 3
Food in the VIP tent.. Real food! Unlimited big steaks

 

 

Awards ceremony with Mike Reilly
Awards ceremony with Mike Reilly

 

Thanks again to my sponsors for all their support :

Orchard Gold berries, Endura sports nutrition, Saucony, Tri’n’Run, G2 Personal training, Rocktape, Smith Optics, Timex, Compressport,  Schwalbe and Sugoi.

 

Keep up to date with our travels and racing on :

 Twitter – @CochraneSimon

 Facebook – SimonCochraneIronman