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A great way to increase running speed: cadence training

Running seems like it should be a straightforward, technique-free sport. After all, we all know how to walk; how hard can running really be? But in reality, running is challenging and running pace is hampered by poor technique. Furthermore, poor technique and improper loading of the muscles and joints make it easy to get injured and ruin your season.

Each person has physical abilities and features that are important to consider when training. When creating a training plan, the Zihi app considers fatigue factors and your experience to develop a training plan that supports both the achievement of your athletic goals and your well-being. In this post, we want to share a running technique, cadence work, that is complementary to the approach Zihi takes in creating your personalized training plan. Cadence work can increase your running speed without adding to your injury risk.
What is cadence? Cadence is the number of steps you take per minute while running.

Elite runners run at about 180 strides/min. The average runner covers ground at a cadence of about 150-160 steps per minute. While there is no ideal cadence, there are approximate guidelines for cadence toward which you should strive.

A key point when considering cadence is that the correct footfall should be under your center of gravity. This is beneficial both in terms of increasing running efficiency and pace and reducing injury risk. Increased cadence enters in the picture because, with an increase in the number of steps per minute, contact with the ground during each step decreases. This significantly reduces the load on the joints and increases body's work, thus facilitating faster or more comfortable (or both!) running.

Working on cadence is essential, but the main thing to remember is that training should be varied, and you should take a comprehensive, wholistic approach to improving running technique.

So what is cadence training?

First, you need to measure your cadence. Depending on the speed at which you’re running, the rhythm will be different. When you focus on cadence, it’s important that you measure it carefully. Some of the more sophisticated GPS-enabled running watches measure cadence for you but in the absence of a watch, you can count the frequency of your footfalls for 30 seconds and then double this figure to arrive at your cadence per minute. . If you’re measuring your cadence manually, it’s important to measure it several times to arrive at the correct number.

Afer you you figure out your cadence, you can increase it through intervals: increase the frequency for 1-2 minutes, then recover at what feels like normal cadence for 5-10 minutes. Repeat the increased cadence interval, targeting a number that is 5-10% faster than your standard cadence. Ultimately, shoot for a figure of somewhere around 180 footfalls per minute.

On average, it will take about three months to improve your cadence by 5-10%. This improvement will support faster running and also be an effective means to prevent injury. Especially pay attention to your rhythm when running when you are tired and trying to recover. If you can maintain a higher cadence when you are fatigued or running more slowly to facilitate recovery, you will protect your joints and decrease injury risk.
Another way you can increase your cadence is a quick run down a gentle hill of about 150-200 meters in length. This interval should be repeated 5-8 times per workoout. Single leg jumps (jumping while balanced on one leg) of up to 30 times can also help increase running cadence.

Remember, the longer you run with an incorrect cadence, the longer it will take you to correct it. But as you increase your cadence, you will notice how your performance increases, and it becomes easier to run.

It can be easy to focus on performance improvement at the expense of injury risk. This is the essence of overreaching and overtraining. Cadence work is unique in that it enhances performance – faster running speed – while simultaneously reducing risk of injury. It’s the essence of the phrase, “Train smarter, not harder.”

How to get back in shape after a break?

Returning to training after a long break is always tricky. Laziness and poor body condition make it difficult and challenging to return to shape. Today we'll talk about how to resume classes correctly and without harm to the body.

For those who are too lazy to read this post and come up with a training plan on their own - just download the Zihi app. It will do everything for you! Who is not one of these - continue👇🏻

If your break is only a few weeks (holidays or vacations), a couple of light workouts will be enough to recover. After that, you will be back in shape.

But what if you haven't exercised for several months / a year, or more? We'll have to significantly reduce the intensity. Start with long walks. After that, you can switch to interval running with walking breaks or running at a low pace. The distance, in this case, does not matter.

The main rule - during a break from training, do not give up physical activity altogether. Let it be walks or light workouts for 10-15 minutes daily, but they must be in your schedule!

If, after two months, you have not returned to your previous form, then you need to revise the training program. And even better - find a good coach who will make it for you based on your physical condition and capabilities.

And if there is no money and time for a personal trainer? In this case, the Zihi app will help you - AI trained by more than 1000 athletes and professional coaches. Zihi:
⁃ Takes into account all the features of your body
⁃ Prevents injury
⁃ Avoids uneven loads
⁃ Will bring your body to the desired shape in a specified time

Would you like to try and get a personalized training program for free today? Join Zihi 💪🏻

Zihi Zihi allows endurance athletes and coaches to leverage the strength of AI to improve endurance sports performance and reduce injury risk.