This session focuses specifically on improving your stride cadence, or turnover rate, during controlled stride intervals. The goal is to maintain smooth and relaxed strides while increasing the frequency of your steps, helping to improve running economy and overall speed.
Prepare your body for the upcoming strides by gently increasing your heart rate and blood flow to your muscles.
Begin with an easy jog to elevate your heart rate slightly and warm up your muscles.
Perform dynamic stretches such as leg swings, high knees, and butt kicks to increase your range of motion.
Perform strides focusing on turnover rate and form rather than speed.
Run a 100m stride at about 85% effort, focusing on quick, relaxed steps and a high cadence. Keep your form smooth throughout.
Walk or slowly jog back to your starting point, using this time to recover your breath and prepare for the next stride.
Help your body recover and reduce muscle stiffness with a proper cool-down.
Jog easily to gradually lower your heart rate and promote recovery.
Conclude with static stretches focusing on major muscle groups used during the session.
The Cadence Focus Strides Session is designed to enhance your running speed and efficiency by focusing on increasing your stride cadence. Higher cadence, or turnover rate, can lead to reduced ground contact time, which helps in improving running efficiency and subsequently speed. By concentrating on a quicker, yet relaxed, turnover, you are able to maintain form while pushing your limits.
Incorporating strides into your training not only aids in improving your running form and explosiveness but also serves as an excellent tool for neuromuscular adaptation. This session benefits runners by polishing their technique, reducing the likelihood of injury associated with overstriding, and prepping the legs for the rigors of faster-paced workouts or races.
This training session is suitable for runners of all levels who are looking to improve their running form and speed. Beginners can benefit by focusing on technique without needing to exert maximal effort, while more advanced runners can use the session to refine their stride mechanics and quicken their turnover rate. It's particularly beneficial for those interested in track events or road racing, where speed and efficiency are key.
To get the most out of this session, emphasize maintaining a relaxed yet controlled form during the strides. Focus on keeping your arms swinging close to your body and your stride short, ensuring your feet land directly underneath your center of gravity. This will help you achieve the optimal cadence without compromising your form.
It's also useful to run on a flat and soft surface if possible (like a track or a grassy field) to minimize impact. Ensure you are well-rested before the session and well-hydrated. This session is best performed following a previous recovery or easy workout day, not immediately after an intense session, as fresh legs will help with performance and injury prevention.