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 – email@example.com
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 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.
Quick run-down of how my day played out:
Swim: 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.
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
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!
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!
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!
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.
On July 8th Larisa and I flew out of Auckland headed towards the USA for 3 months of training and racing. We are lucky enough to have a base in Madison, Wisconsin staying with Larisa’s cousin Julia who has been kind enough to have us to stay – thanks Julia! We arrived into Madison after 30hours of flying via Rarotonga and Los Angeles. There were a few dramas along the way with delays and baggage not fitting in the car but it’s funny how everything always just works out nicely when you stay calm and trust that things happen for a reason 🙂 Larisa’s cousin picked us up at 1am local time with a rental van (big enough to fit all our bags/bikes!) and drove us to her apartment where we are basing ourselves for the next few months. The apartment is a perfect little setup for us; great kitchen, big fridge and a coffee machine! It’s so close to everything we need, walking distance to the Wholefoods food market and Target, 500m to the local outdoor pool, 10min ride away from wide open rolling country side and 1km away from the lake with endless running trails and dirt tracks! The apartment complex also has its own Bbq area and outdoor pool – great for recovery days!
The first week here was a heat wave in Madison, upwards of 35 degrees and 80%+ humidity most days – a bit of a shock to the system but great for training and mental toughness! It made my 29km birthday run a good challenge! We had a couple of solid weeks training in Madison before our first race at Racine 70.3. There was no tapering for this one – we were both using the race as part of the build-up for our bigger Ironman races later in the season. We were lucky enough to stay with a great home stay family who were an awesome support to us on race week – including a tour of the bike course and some fantastic meals. They also came out to cheer us on during the race and made for a really enjoyable day. Thanks Kruse family! We were happy with how the day went, it is always good to test out a few things and find out where you are at. The race gave us an extra dose of confidence for what is to come and also a few things to focus on in the next block of training.
We are back in Madison after Racine and have been lucky to meet heaps of great people. We have been going along to a Friday morning swim in a private quarry lake with one of the local tri-clubs – it’s a beautiful lake to swim in – so clean and fresh and great to get in some open water swimming training! At one of the swim sessions we were introduced to Will Smith – a kiwi triathlete who has been living here for a few years. We spent last weekend out at his place and joined him and a few other local pros for some awesome riding and trail running. It’s a fantastic place to train in the summer and it looks like a fun place to train in the winter too – they turn the trails into snow-shoeing runs through the forest!
Next up for me is Ironman Mont Tremblant in Quebec, Canada on August 18th. This is my main race for the season over here and it is a good opportunity to earn more points towards a starting spot in the Mens Pro Field at the World Champs in Hawaii. It is the North-American Championship race so has a 4000 point value – that makes it a high scoring points race attracting a solid field of Male Pros. The course looks stunning and suits my strengths – I can’t wait!! It has a nice fresh water lake swim – hilly 2-loop bike course and an awesome run with a large portion of it on off-road trails.. Larisa has already qualified for Hawaii and wont be racing here. She will be using the trip to Canada to make the most of some riding and run training in the mountains! (and to give me extra support – and a hurry-up – on race day!)
The climate and terrain in Madison has been perfect for our training, and having a bit more time for recovery and all the little extra things is really benefiting us. The town is full of like-minded active people with training facilities all over the place, the University of Wisconsin has a large amount of rowing, running and swimming competitors so there are always people out early every morning which is good to see!
A big couple of weeks training is ahead of us now before we fly up to Canada. We have been lucky enough to be partnered with another homestay for race week and it sounds like they have a private lake to swim in. We look forward to meeting another great family and it will be one more cool experience to add to the trip so far. I hope everyone back home in NZ is having a great time as winter embarks and that all your trainig is going to plan! We will touch base again before the race in Quebec!