Efficient Running Cadence

I read this article and wanted to share with you all.  Most new runners know nothing about cadence, well this is a great way to start.  Check it out.......

Want to improve your speed and lessen the risk of injury? Challenge your intuition with these tips to increase your speed and running efficiency!

TEST TIME

Take this little test:

1. Head outside in your run gear and go for an easy 5-minute jog.
2. After completing the jog, launch into a sprint and run as fast as you can for 30 seconds.
3. Repeat steps 1 & 2, this time paying close attention to your stride length (the distance between each step) during the easy run as compared to the sprint.
4. Compare the results (for example, did your stride lengthen during your sprint?).

If you haven’t paid close attention to your stride length or run cadence, chances are this quick test resulted in a longer stride during your sprint. Don’t worry- you’re not alone! Our intuition tells us that in order to run faster, we must cover more ground or widen our gait. Often times, this results in injury due to unbalanced weight proportion and greater bone and joint impact.

In order to run faster and more efficiently, runners must work to quicken their cadence or shorten their strides. Doing so lessens the impact of running and evenly distributes weight throughout the center of the body, under the hips. Taking smaller, quicker steps also helps continue the forward motion of the body, resulting in a fluid run cycle.

MEASURE YOUR CADENCE

1. Warm-up with an easy 5 minute jog.
2. When your muscles feel warm and you’ve achieved a natural rhythm, begin counting your left leg steps for 30 seconds. Multiply the number by four to calculate your cadence or steps per minute (SPM).

Read more at http://womensrunning.competitor.com/2013/03/training-tips/efficient-running-cadence_11060#bfluSkgJY2333CFV.99