Cadence Training: 5 Tips to Improve Running Cadence and Prevent Injury

cadence training

Are you looking for new ways to take your running abilities to the next level?

If so, cadence training is a simple but effective method to increase your speed and reduce your risk of injury. Whether you run to stay in shape or you’re preparing for a race, every runner can benefit from cadence training.

Do you want to learn how to increase cadence? Keep reading for five expert tips that will revolutionize your workouts and races.

1. Set a Goal to Improve Running Cadence

Before you can work on your runner cadence, it’s helpful to figure out where you are now and where you want to go. One of the easiest ways to measure your running cadence is to count how many times one foot hits the ground in 30 seconds. Once you have a number, you can multiply it by four to figure out how many times both of your feet hit the ground in a minute.

Since height and other factors can affect someone’s stride, there’s no ideal cadence that fits everyone. As a general rule of thumb, though, runners should aim to have a cadence of 160 or higher. After you determine your current cadence, you can set realistic goals for yourself by increasing your cadence in five percent increments.

2. Start Small

When you start training, don’t worry about speed. The most important thing to master is shortening your stride. Since this takes a lot of mental effort, you can focus on increasing your cadence for small stretches of time. This could include one-minute drills throughout your workouts where you can pay attention to your stride and not your speed.

Once your body adjusts to your shorter strides, you’ll be able to run faster the more you practice.

3. Train on a Treadmill

Learning how to increase running cadence can be easier if your speed stays consistent. This is why running on a treadmill can help you focus on your stride instead of your pace. Once you reach your goal cadence, you can set the treadmill to a slightly faster speed to work on maintaining your cadence during sprints.

4. Take Advantage of Hills

If you live in a hilly area, you can help train your legs to take shorter steps by running down hills. One great cadence training workout is to jog downhill, walk up to recover, then run downhill at a faster pace each set.

5. Metronomes Are an Easy Running Cadence Booster

Running and counting for extended periods of time can be challenging. If you want to get into the zone while you run, you can make cadence training easier by listening to a metronome app. Each beat means one foot should be hitting the ground.

These Cadence Training Tips Will Give You Stellar Results

If you follow these five cadence training tips, you can take your workouts to the next level and score faster times in your races.

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