It takes a quick, split-second decision for a batsman in cricket to determine which shot to play according to the bounce of the ball. The ability of athletes to develop their sport-specific skills is brought about through hours of practice. By continuously practicing a skill, the athlete’s brain undergoes changes to adapt to, and improve, its ability to perform these skills with increasing efficiency. This ability of the brain to change is known as neural plasticity, as explained by Amit Katwala in his book – “The Athletic Brain”.
Running is a Skill!
Running is a skill too, and this is often forgotten by runners around the world. By developing an efficient running gait (arm carriage and foot fall), you will be able to run more economically (i.e. less effort needed for the same running speed).
The challenge with developing your running gait is the complexity of it. Your arms, hips, knees, ankles and feet all work in a series of movements to perform each step. If you were to try focus on controlling each individual movement you would struggle to coordinate your movements to continue running at all, never mind trying not to stumble and fall.
There is a simpler way, and this is to focus on one key metric – your running cadence. This is the number of steps you take each minute. Most research suggests an optimal cadence of 180 steps per minute (spm). However, each individual has their own ideal cadence, so you should aim to get your cadence anywhere between 170-190spm.
What is your Cadence?
To find out what your cadence is, you can use one of these simple methods:
- Count the number of times your right foot strikes the ground in 30 seconds. Multiply your answer by four.
- Smart watches – most watches will
How to improve your Cadence
If you have found your cadence to be lower than desired, follow these simple steps to improve it:
- With the use of a metronome, set your running cadence to the desired step rate. Don’t try increase too much too quickly – a 5% increase is ideal.
- Practice running at this increased step rate for a few minutes during a run, once or twice a week.
- Use a treadmill if you have access to one. By setting the pace on the treadmill, you will have less to think about so you can focus on hitting the correct step rate.
- Progressively increase the time spent running at this increased cadence until you are able to comfortably complete a 30-minute run at the new cadence.
- Once this cadence feels comfortable, increase the cadence by another 5%and repeat the process until you reach your optimal cadence.
The great thing about improving your running cadence is that you will inadvertently also improve other areas of your running gait, such as overstriding or heel striking. This will keep you running with reduced risk of injury and a smile on your face. Happy running!