A simple exercise to help you run properly

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It seems to novice runners that the wider the stride, the higher the speed. In fact, leaps and bounds not only do not add speed, but also cause injuries and joint problems. Getting used to the correct stride width is difficult, but possible. Runner's World Trainer Jenny Hadfield shares a simple technique to help you.

Cadence is the frequency of your steps while running. According to legendary trainer Jack Daniels, the ideal cadence is 90 one foot touches (180 with both) per minute, but the number can change depending on the length of your legs.

If your cadence is much lower than 90, then you are taking too wide strides, trying to cover as much distance as possible in one go. This is a standard newbie mistake.

You can fix it with a simple exercise that you need to do 1-2 times a week during running workouts.

To warm up, Jenny Hadfield recommends walking for 2-3 minutes and then running for 3-5 minutes at an easy pace. Now you need to do this exercise four times:

1. Start running in place, trying to take quick, light steps. The foot should touch the ground just below the thigh. Land not on your heel or on your toes, but on your midfoot. Target 90 touches per minute for one foot or 180 for both.

2. Then try measuring your cadence while running on the spot. This can be done in several ways:

   • count how many times your right foot touches the ground in 30 seconds, and double this number;
   • use a sports watch or a special app that can count cadence;
   • choose a song with 180 BPM and adjust to its tempo.
3. Once you manage to reach the cherished 90 strokes, tilt your body forward slightly, maintaining the desired cadence, and go to normal running. Try to run like this for 15-20 seconds, and then walk for 1 minute.
4. Focus on keeping your steps fast, your foot landing on the ground under your thigh, rather than being thrown far forward.

Doing this exercise during warm-up will help the body adapt to the new running pattern at optimal cadence. The training will take some time, but the results will be well worth the effort.