SECOND - During this weather - Please Please becareful - It does not take much to slip and turn an ankle, knee or worse still, to get in harms way with a car - when in doubt about your safety - run inside or simply skip the workout!
New Years Day run from the Animal Farm with the Sarnia Road Runners - it look like a "warmer" day and this race is always fun - join in at 1PM - for 7KM - FUN way to start the new year.
Have a look at the write up below for some insite on Cadence & Stride Length
Lesson on Running Cadence and Stride Length
Stride length* is the average length of one step. That is the distance between your right and left foot
contacting the ground.
Running speed = 2 * stride length * cadence
There are two ways to run faster: moving your legs at a higher cadence or taking longer steps.
Elite long distance runners typically run with a high cadence of 85-95. On uphills, typical cadence values
are lower. On downhills they are higher. Runners adjust stride length to gather speed: stride length
increases as speed increases.
Yet one of the most common mistakes novice runners make is over-striding. The most efficient stride
length is the natural one – the one that feels most comfortable. You will run faster in races by
strengthening your leg muscles so they take you forward with a longer stride.
You should also work on maximizing cadence efficiency. Cadence does not progress easily, but if properly
trained, you will be able to sustain it throughout your runs and maximize your performance. To develop
cadence, the nerve-muscle connection needs to be trained - and reasonably frequently. A session of
cadence training a week is a good start. Incorporate some cadence work into the rest of your week. During
long easy runs, you could include some faster cadence every now and then.
When training for longer running events (½ marathon, marathon or longer), it may be helpful to monitor
cadence. A low cadence at expected race pace can cause problems later in the event, as your legs tire.
One way around this is to work on increasing leg speed at expected race pace. You can set your training
computer to show pace and cadence. Try to shorten your stride and increase cadence while holding the
same pace (set a narrow pace zone to give you audio feedback).You can aim to raise running cadence
above the following:
• 80/min (4 hour marathoners)
• 85/min (3 hour 30 min marathoners)
• 88/min (3 hour marathoners)
This is a general guide only, taller runners will naturally have slightly lower cadences. Runners should also
tune in to what feels comfortable for them personally.
A good way of improving stride length is to undertake specific strength work, like running hills, running in
soft sand, or running up steps. A six-week training period including strength work should result in
noticeable improvements in stride length, and if combined with some faster leg speed work (such as short
strides at best 5km pace), noticeable improvements should be seen in overall speed, as well.