To wrap up our focus on the learning to run, let’s discuss high cadence.
What does it mean to have a high cadence? Here’s what you should shoot for-
- ‹ Maintain approximately 170-180 steps per minute
- ‹ Count 30 steps per leg in 20 seconds for a 180 cadence
- ‹ Light, soft & quick foot placement
A high cadence—or quick steps—is proven to reduce impact and improve foot strike and running efficiency. Studies have shown that recreational runners and chronically injured runners run with a slow cadence, whereas elite and efficient runners have a cadence of above 170 steps per minute. Running Barefoot can greatly aid in instantly improving cadence as well as helping you to understand & master proper running technique. Start by increasing your cadence by 10-15 steps per minute—two to three steps per leg in a 20 second period. Once you’ve adapted to that, increase again by 10-15 steps per minute until you settle on a comfortable and efficient cadence for you between 170 and 180 steps per minute. Cadence changes very little with speed, so you can practice cadence on all types of workouts, even while running in place! Quick Tip: Count the steps one foot takes in a twenty second time period—29 to 30 steps will give you an ideal cadence of 174-180 steps per minute.
