Knowing your cadence is an important first step to a quicker run tempo. Perform this on one of your usual training runs on flat terrain. Once you are into your run count the number of times one foot strikes the ground for one minute. Repeat several times over the course of your run to arrive at an average number of steps per minute.
Strive for a minimum cadence of 85 cycles per minute for a long slow distance pace and 90 cycles per minute for a shorter distance according to Joe Friel author of the book “Going Long” and a top triathlon coach
Increasing your cadence or run tempo requires you to shorten your stride. To do this you need to create a target a place at which your foot needs to land each time it strikes the ground. You want to land on the middle of your foot not on your heel or toes with your foot under your hips
Lean slightly forward at the waist making sure you do not hunch your shoulders Land lightly with your foot parallel to the ground under the center of your body This reduces the shock of impact Lift your foot off the ground quickly spending less time on the ground.
Maintain proper body mechanics while working on your run tempo Remember to look ahead about 20 yards Maintain a relaxed posture through your shoulders with hands loose and relaxed as if you are holding an egg in each hand Maintain a slight swing of your arms keeping them parallel to the ground without crossing your
Get your feet back on the ground quickly. Focus on moving forward with your knees. Focus on propelling yourself forward not up.
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