Running Cadence – how important is it?

There are many factors that contribute to endurance running performance - VO2max, running efficiency, lactate threshold, muscular endurance and strength to name a few. However, if we break running down to its simplest form, there are only two metrics that ultimately determine how fast you run: your stride length and running cadence. It’s a simple law of running that the speed you run at over any distance, will always be determined by how long your stride is multiplied by the number of strides, or steps, you take per minute.With endurance running, it’s our ability to run with both a high cadence and good stride length, over prolonged distances, that is key to…

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Running Technique: Is changing from a heel first to a mid-foot running style beneficial?

Heel first running styleOver recent years there has been increasing interest in the potential benefits of changing from a heel first running style to mid-foot strike. Advocates of mid-foot running styles claim decreased injury rates and improve running efficiency, compared with a heel first running style. Since the majority of runners naturally use a rear-foot, or heel first running style, this has led to athletes and coaches looking to ways to change their natural running style in the belief that this may improve running efficiency, exercise performance and reduce injury rates. In order to achieve this specific drills are often utilized to try to encourage a change towards a midfoot or forefoot strike. (more…)

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