I went on my planned 2 mile run last night. I had originally planned on doing something akin to fartleks but instead of concentrating on speed for short bursts I was going to concentrate on raising my cadence for short bursts. Instead I set my metronome app on 170 and just tried to keep up most of the way.
Before I set out I asked at Barefoot Beginner group for some tips and they gave me a great one – don’t try and touch your feet to the ground with each beat, try and lift your foot with each beat. It sound trivial but it really made a difference.
I can’t say that a switch went off and I suddenly figured out how to do it right, but the more I ran the easier it seemed, I think with practice I can actually get this. I had a lot of fun speeding up and slowing down while trying to keep my cadence right at 170. I have to admit it was still much more tiring than just running without thinking about it, but I do believe I’m going to get this.
Now to go completely random on you please tell me what you see in this picture. I took it out my window at work through the screen. HINT: IT’S A TURTLE and it’s dead center. None of my kids see it. Please be on my side on this one.
- Cadence – The Quest For 180 (kindazennish.com)
Your friend was right, lifting your knee is the best way to practice your cadence and you will find it gets easier and easier. I hated it at first and felt like it slowed me down but I went from running in the 9:45ish range to mid 8’s and sometimes high 7’s. It works, I promise. You can also find some military cadence chants on itunes, thats what I did. It’s a little less boring than the metronome. Oh, and I see the turtle.
I’m just the opposite, I feel like I’m going so much faster than usual. I don’t think I am but my feet certainly are! I do listen to military cadences sometimes when I run on the treadmill, they’re perfect. Nevertheless, outside I like listening to the metronome for some neurotic reason.