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Does Your Cadence Really Matter?
The Significance and Practical Insights for Runners
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If you are reading this then you are more than likely interested in running. I’d assume you also have an understanding of the term cadence or stride rate (SR) and what it means.
If you don’t then let me break it down. Simply put, cadence is how many times your feet strike the ground per minute when running.
Now, lots of people have heard that 180 is the magic number and will sell their pension schemes to be able to hit that number, but might ask yourself… WHY is it so important?
The relationship between cadence and cardiovascular demand
The first time athletes started to pay more attention to their cadence dates back to the 1984 Olympics and Dr Jack Daniels (not the whisky guy……), who noticed that in the track events of longer than 800m, only one athlete had a cadence of less than 180.
Photo by: Joshua Hearnden
There is a relationship between cadence and cardiovascular demand. The higher the cadence, the greater the demand on the cardiovascular system – however you get the benefit of less musculoskeletal stress on the body.
The lower the cadence, the less the demand on the cardiovascular system but the greater the musculoskeletal stress.
A good way to picture this is to think about going for a cycle. If you are in a high gear at slow RPM, you will tire much quicker than someone peddling in a lower gear at a higher RPM at the same speed.
Running cadence in elite athletes
The caveat to this whole cadence discussion is that you need to be properly conditioned to maintain the higher Cadence or RPM. If you are unconditioned, you will not have the cardiovascular fitness to be able to maintain the higher cadence numbers.
Most elite athletes tend to have a short forward stride and long posterior strides whereas we tend to see the opposite being true in recreational runners who over stride and have short posterior strides.
This will create a lower cadence but also generate greater eccentric stress on the hamstrings, elicit less glute activation and cause increased “breaking forces” giving a lower running economy, greater ground reaction forces and with that, an increased risk of injury.
So, should you be targeting 180?
Running cadence: is 180 the ultimate goal?
Not necessarily – There are studies that suggest an element of self-selection, meaning as runners we will naturally select the most efficient stride length and rate for our bio-mechanics based on many factors like weight, conditioning, speed, terrain etc.
From spending a lot of time looking at runners’ cadence, the majority of non-elites have a cadence between 150-170.
Focussing on increasing your fitness and form should come as the first starting point as without good cardiovascular fitness it will be incredibly difficult to maintain a higher cadence (you only need to look at how runners form breaks down in the Dubai Marathon at the 35km mark compared to the 5km mark).
Cadence will naturally increase with increased fitness and form but trying to deviate too much too soon from your “comfort cadence” will be inefficient.
So – If you are already running and have good cardiovascular fitness, looking at cadence numbers could help make improvements. All good running watches track this metric and it can be viewed on screen whilst running or analysed post session.
3 tips to increase cadence when running
Tip #1 – Focus on quick arms
If you run with faster arms, your legs will follow. Focusing on the arms will mean you are not focussing on the legs and give less inclination to over-stride.
Tip #2 – Add high-cadence strides to your training
The best time for this type of training is usually at the end or built into an aerobic run. Perform 8-12 accelerations of about 4-10s concentrating on turning over your legs as fast as you can. This will help your neuromuscular system to create new neural pathways and “learn” how to optimise mechanics at this new cadence.
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The goal here is not speed but faster legs. Imagine running on a hot surface, keep the steps smooth and pop off the ground quickly.
Tip #3 – It’s all about balance, so run tall
If your cadence is going to increase then you need to be balanced when running.
Try not to sit back on your heels when you run but instead you should “run tall” – this means keeping your body in a straight line from head to toe. You should have a slight forward lean.
Additionally, you should more than likely work on hip mobility as well as glute activation.
Interested in some one-on-one endurance coaching? Send me an email at rj@innerfight.com.
GYMNASTICS
This week, we’ll go upside down again, but this time, working on handstand push-ups. Strength work to round out the session will follow.
MOBILITY
We will do some full-body stretching flows and get the body nice & loose for our continuous stability/activation exercises.
PURE STRENGTH
Monday, in pure strength, we are working to a tough single on the paused bench press and then hitting some incline dumbbell presses as our accessory. Wednesday, we have our final week of box squatting with some single-leg and hamstring accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. Starting with muscle snatch + OHS, moving onto a spicy complex. Then a EMOM power snatch, finishing with some behind the neck push press. Make sure you book in!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:5a am
Start time: 05:59 am
Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Swim/Bike Session
In prep for Mamzar triathlon on the 16th March. Email tw@innerifight.com for more info.
Start time: 06:45 am
Location: Common Grounds
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 4x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 400s and 200s, which will fluctuate in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session is 3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Try and pick up the pace from the 800 to the 400.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Location: Wadi Naqab Parking
Session: Long Run
If you need some elevation in your training, then join us today in Wadi Naqab.
We run up past the security hut and keep going until you get to the very top of the climb. Run back down to the bottom.
After 2km or so the tarmac turns into Compact jeep trail.
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
If you are reading this then you are more than likely interested in running. I’d assume you also have an understanding of the term cadence or stride rate (SR) and what it means.
If you don’t then let me break it down. Simply put, cadence is how many times your feet strike the ground per minute when running.
Now, lots of people have heard that 180 is the magic number and will sell their pension schemes to be able to hit that number, but might ask yourself… WHY is it so important?
The relationship between cadence and cardiovascular demand
The first time athletes started to pay more attention to their cadence dates back to the 1984 Olympics and Dr Jack Daniels (not the whisky guy……), who noticed that in the track events of longer than 800m, only one athlete had a cadence of less than 180.
Photo by: Joshua Hearnden
There is a relationship between cadence and cardiovascular demand. The higher the cadence, the greater the demand on the cardiovascular system – however you get the benefit of less musculoskeletal stress on the body.
The lower the cadence, the less the demand on the cardiovascular system but the greater the musculoskeletal stress.
A good way to picture this is to think about going for a cycle. If you are in a high gear at slow RPM, you will tire much quicker than someone peddling in a lower gear at a higher RPM at the same speed.
Running cadence in elite athletes
The caveat to this whole cadence discussion is that you need to be properly conditioned to maintain the higher Cadence or RPM. If you are unconditioned, you will not have the cardiovascular fitness to be able to maintain the higher cadence numbers.
Most elite athletes tend to have a short forward stride and long posterior strides whereas we tend to see the opposite being true in recreational runners who over stride and have short posterior strides.
This will create a lower cadence but also generate greater eccentric stress on the hamstrings, elicit less glute activation and cause increased “breaking forces” giving a lower running economy, greater ground reaction forces and with that, an increased risk of injury.
So, should you be targeting 180?
Running cadence: is 180 the ultimate goal?
Not necessarily – There are studies that suggest an element of self-selection, meaning as runners we will naturally select the most efficient stride length and rate for our bio-mechanics based on many factors like weight, conditioning, speed, terrain etc.
From spending a lot of time looking at runners’ cadence, the majority of non-elites have a cadence between 150-170.
Focussing on increasing your fitness and form should come as the first starting point as without good cardiovascular fitness it will be incredibly difficult to maintain a higher cadence (you only need to look at how runners form breaks down in the Dubai Marathon at the 35km mark compared to the 5km mark).
Cadence will naturally increase with increased fitness and form but trying to deviate too much too soon from your “comfort cadence” will be inefficient.
So – If you are already running and have good cardiovascular fitness, looking at cadence numbers could help make improvements. All good running watches track this metric and it can be viewed on screen whilst running or analysed post session.
3 tips to increase cadence when running
Tip #1 – Focus on quick arms
If you run with faster arms, your legs will follow. Focusing on the arms will mean you are not focussing on the legs and give less inclination to over-stride.
Tip #2 – Add high-cadence strides to your training
The best time for this type of training is usually at the end or built into an aerobic run. Perform 8-12 accelerations of about 4-10s concentrating on turning over your legs as fast as you can. This will help your neuromuscular system to create new neural pathways and “learn” how to optimise mechanics at this new cadence.
The goal here is not speed but faster legs. Imagine running on a hot surface, keep the steps smooth and pop off the ground quickly.
Tip #3 – It’s all about balance, so run tall
If your cadence is going to increase then you need to be balanced when running.
Try not to sit back on your heels when you run but instead you should “run tall” – this means keeping your body in a straight line from head to toe. You should have a slight forward lean.
Additionally, you should more than likely work on hip mobility as well as glute activation.
Interested in some one-on-one endurance coaching? Send me an email at rj@innerfight.com.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:5a am
Start time: 05:59 am
Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Swim/Bike Session
In prep for Mamzar triathlon on the 16th March. Email tw@innerifight.com for more info.
Start time: 06:45 am
Location: Common Grounds
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 4x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 400s and 200s, which will fluctuate in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session is 3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Try and pick up the pace from the 800 to the 400.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Location: Wadi Naqab Parking
Session: Long Run
If you need some elevation in your training, then join us today in Wadi Naqab.
We run up past the security hut and keep going until you get to the very top of the climb. Run back down to the bottom.
After 2km or so the tarmac turns into Compact jeep trail.
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
GYMNASTICS
This week, we’ll go upside down again, but this time, working on handstand push-ups. Strength work to round out the session will follow.
MOBILITY
We will do some full-body stretching flows and get the body nice & loose for our continuous stability/activation exercises.
PURE STRENGTH
Monday, in pure strength, we are working to a tough single on the paused bench press and then hitting some incline dumbbell presses as our accessory. Wednesday, we have our final week of box squatting with some single-leg and hamstring accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. Starting with muscle snatch + OHS, moving onto a spicy complex. Then a EMOM power snatch, finishing with some behind the neck push press. Make sure you book in!
If you are reading this then you are more than likely interested in running. I’d assume you also have an understanding of the term cadence or stride rate (SR) and what it means.
If you don’t then let me break it down. Simply put, cadence is how many times your feet strike the ground per minute when running.
Now, lots of people have heard that 180 is the magic number and will sell their pension schemes to be able to hit that number, but might ask yourself… WHY is it so important?
The relationship between cadence and cardiovascular demand
The first time athletes started to pay more attention to their cadence dates back to the 1984 Olympics and Dr Jack Daniels (not the whisky guy……), who noticed that in the track events of longer than 800m, only one athlete had a cadence of less than 180.
Photo by: Joshua Hearnden
There is a relationship between cadence and cardiovascular demand. The higher the cadence, the greater the demand on the cardiovascular system – however you get the benefit of less musculoskeletal stress on the body.
The lower the cadence, the less the demand on the cardiovascular system but the greater the musculoskeletal stress.
A good way to picture this is to think about going for a cycle. If you are in a high gear at slow RPM, you will tire much quicker than someone peddling in a lower gear at a higher RPM at the same speed.
Running cadence in elite athletes
The caveat to this whole cadence discussion is that you need to be properly conditioned to maintain the higher Cadence or RPM. If you are unconditioned, you will not have the cardiovascular fitness to be able to maintain the higher cadence numbers.
Most elite athletes tend to have a short forward stride and long posterior strides whereas we tend to see the opposite being true in recreational runners who over stride and have short posterior strides.
This will create a lower cadence but also generate greater eccentric stress on the hamstrings, elicit less glute activation and cause increased “breaking forces” giving a lower running economy, greater ground reaction forces and with that, an increased risk of injury.
So, should you be targeting 180?
Running cadence: is 180 the ultimate goal?
Not necessarily – There are studies that suggest an element of self-selection, meaning as runners we will naturally select the most efficient stride length and rate for our bio-mechanics based on many factors like weight, conditioning, speed, terrain etc.
From spending a lot of time looking at runners’ cadence, the majority of non-elites have a cadence between 150-170.
Focussing on increasing your fitness and form should come as the first starting point as without good cardiovascular fitness it will be incredibly difficult to maintain a higher cadence (you only need to look at how runners form breaks down in the Dubai Marathon at the 35km mark compared to the 5km mark).
Cadence will naturally increase with increased fitness and form but trying to deviate too much too soon from your “comfort cadence” will be inefficient.
So – If you are already running and have good cardiovascular fitness, looking at cadence numbers could help make improvements. All good running watches track this metric and it can be viewed on screen whilst running or analysed post session.
3 tips to increase cadence when running
Tip #1 – Focus on quick arms
If you run with faster arms, your legs will follow. Focusing on the arms will mean you are not focussing on the legs and give less inclination to over-stride.
Tip #2 – Add high-cadence strides to your training
The best time for this type of training is usually at the end or built into an aerobic run. Perform 8-12 accelerations of about 4-10s concentrating on turning over your legs as fast as you can. This will help your neuromuscular system to create new neural pathways and “learn” how to optimise mechanics at this new cadence.
The goal here is not speed but faster legs. Imagine running on a hot surface, keep the steps smooth and pop off the ground quickly.
Tip #3 – It’s all about balance, so run tall
If your cadence is going to increase then you need to be balanced when running.
Try not to sit back on your heels when you run but instead you should “run tall” – this means keeping your body in a straight line from head to toe. You should have a slight forward lean.
Additionally, you should more than likely work on hip mobility as well as glute activation.
Interested in some one-on-one endurance coaching? Send me an email at rj@innerfight.com.
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 4x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 400s and 200s, which will fluctuate in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session is 3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Try and pick up the pace from the 800 to the 400.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Location: Wadi Naqab Parking
Session: Long Run
If you need some elevation in your training, then join us today in Wadi Naqab.
We run up past the security hut and keep going until you get to the very top of the climb. Run back down to the bottom.
After 2km or so the tarmac turns into Compact jeep trail.
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
GYMNASTICS
This week, we’ll go upside down again, but this time, working on handstand push-ups. Strength work to round out the session will follow.
MOBILITY
We will do some full-body stretching flows and get the body nice & loose for our continuous stability/activation exercises.
PURE STRENGTH
Monday, in pure strength, we are working to a tough single on the paused bench press and then hitting some incline dumbbell presses as our accessory. Wednesday, we have our final week of box squatting with some single-leg and hamstring accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. Starting with muscle snatch + OHS, moving onto a spicy complex. Then a EMOM power snatch, finishing with some behind the neck push press. Make sure you book in!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:5a am
Start time: 05:59 am
Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Swim/Bike Session
In prep for Mamzar triathlon on the 16th March. Email tw@innerifight.com for more info.
Start time: 06:45 am
Location: Common Grounds
If you are reading this then you are more than likely interested in running. I’d assume you also have an understanding of the term cadence or stride rate (SR) and what it means.
If you don’t then let me break it down. Simply put, cadence is how many times your feet strike the ground per minute when running.
Now, lots of people have heard that 180 is the magic number and will sell their pension schemes to be able to hit that number, but might ask yourself… WHY is it so important?
The relationship between cadence and cardiovascular demand
The first time athletes started to pay more attention to their cadence dates back to the 1984 Olympics and Dr Jack Daniels (not the whisky guy……), who noticed that in the track events of longer than 800m, only one athlete had a cadence of less than 180.
Photo by: Joshua Hearnden
There is a relationship between cadence and cardiovascular demand. The higher the cadence, the greater the demand on the cardiovascular system – however you get the benefit of less musculoskeletal stress on the body.
The lower the cadence, the less the demand on the cardiovascular system but the greater the musculoskeletal stress.
A good way to picture this is to think about going for a cycle. If you are in a high gear at slow RPM, you will tire much quicker than someone peddling in a lower gear at a higher RPM at the same speed.
Running cadence in elite athletes
The caveat to this whole cadence discussion is that you need to be properly conditioned to maintain the higher Cadence or RPM. If you are unconditioned, you will not have the cardiovascular fitness to be able to maintain the higher cadence numbers.
Most elite athletes tend to have a short forward stride and long posterior strides whereas we tend to see the opposite being true in recreational runners who over stride and have short posterior strides.
This will create a lower cadence but also generate greater eccentric stress on the hamstrings, elicit less glute activation and cause increased “breaking forces” giving a lower running economy, greater ground reaction forces and with that, an increased risk of injury.
So, should you be targeting 180?
Running cadence: is 180 the ultimate goal?
Not necessarily – There are studies that suggest an element of self-selection, meaning as runners we will naturally select the most efficient stride length and rate for our bio-mechanics based on many factors like weight, conditioning, speed, terrain etc.
From spending a lot of time looking at runners’ cadence, the majority of non-elites have a cadence between 150-170.
Focussing on increasing your fitness and form should come as the first starting point as without good cardiovascular fitness it will be incredibly difficult to maintain a higher cadence (you only need to look at how runners form breaks down in the Dubai Marathon at the 35km mark compared to the 5km mark).
Cadence will naturally increase with increased fitness and form but trying to deviate too much too soon from your “comfort cadence” will be inefficient.
So – If you are already running and have good cardiovascular fitness, looking at cadence numbers could help make improvements. All good running watches track this metric and it can be viewed on screen whilst running or analysed post session.
3 tips to increase cadence when running
Tip #1 – Focus on quick arms
If you run with faster arms, your legs will follow. Focusing on the arms will mean you are not focussing on the legs and give less inclination to over-stride.
Tip #2 – Add high-cadence strides to your training
The best time for this type of training is usually at the end or built into an aerobic run. Perform 8-12 accelerations of about 4-10s concentrating on turning over your legs as fast as you can. This will help your neuromuscular system to create new neural pathways and “learn” how to optimise mechanics at this new cadence.
The goal here is not speed but faster legs. Imagine running on a hot surface, keep the steps smooth and pop off the ground quickly.
Tip #3 – It’s all about balance, so run tall
If your cadence is going to increase then you need to be balanced when running.
Try not to sit back on your heels when you run but instead you should “run tall” – this means keeping your body in a straight line from head to toe. You should have a slight forward lean.
Additionally, you should more than likely work on hip mobility as well as glute activation.
Interested in some one-on-one endurance coaching? Send me an email at rj@innerfight.com.
If you are reading this then you are more than likely interested in running. I’d assume you also have an understanding of the term cadence or stride rate (SR) and what it means.
If you don’t then let me break it down. Simply put, cadence is how many times your feet strike the ground per minute when running.
Now, lots of people have heard that 180 is the magic number and will sell their pension schemes to be able to hit that number, but might ask yourself… WHY is it so important?
The relationship between cadence and cardiovascular demand
The first time athletes started to pay more attention to their cadence dates back to the 1984 Olympics and Dr Jack Daniels (not the whisky guy……), who noticed that in the track events of longer than 800m, only one athlete had a cadence of less than 180.
Photo by: Joshua Hearnden
There is a relationship between cadence and cardiovascular demand. The higher the cadence, the greater the demand on the cardiovascular system – however you get the benefit of less musculoskeletal stress on the body.
The lower the cadence, the less the demand on the cardiovascular system but the greater the musculoskeletal stress.
A good way to picture this is to think about going for a cycle. If you are in a high gear at slow RPM, you will tire much quicker than someone peddling in a lower gear at a higher RPM at the same speed.
Running cadence in elite athletes
The caveat to this whole cadence discussion is that you need to be properly conditioned to maintain the higher Cadence or RPM. If you are unconditioned, you will not have the cardiovascular fitness to be able to maintain the higher cadence numbers.
Most elite athletes tend to have a short forward stride and long posterior strides whereas we tend to see the opposite being true in recreational runners who over stride and have short posterior strides.
This will create a lower cadence but also generate greater eccentric stress on the hamstrings, elicit less glute activation and cause increased “breaking forces” giving a lower running economy, greater ground reaction forces and with that, an increased risk of injury.
So, should you be targeting 180?
Running cadence: is 180 the ultimate goal?
Not necessarily – There are studies that suggest an element of self-selection, meaning as runners we will naturally select the most efficient stride length and rate for our bio-mechanics based on many factors like weight, conditioning, speed, terrain etc.
From spending a lot of time looking at runners’ cadence, the majority of non-elites have a cadence between 150-170.
Focussing on increasing your fitness and form should come as the first starting point as without good cardiovascular fitness it will be incredibly difficult to maintain a higher cadence (you only need to look at how runners form breaks down in the Dubai Marathon at the 35km mark compared to the 5km mark).
Cadence will naturally increase with increased fitness and form but trying to deviate too much too soon from your “comfort cadence” will be inefficient.
So – If you are already running and have good cardiovascular fitness, looking at cadence numbers could help make improvements. All good running watches track this metric and it can be viewed on screen whilst running or analysed post session.
3 tips to increase cadence when running
Tip #1 – Focus on quick arms
If you run with faster arms, your legs will follow. Focusing on the arms will mean you are not focussing on the legs and give less inclination to over-stride.
Tip #2 – Add high-cadence strides to your training
The best time for this type of training is usually at the end or built into an aerobic run. Perform 8-12 accelerations of about 4-10s concentrating on turning over your legs as fast as you can. This will help your neuromuscular system to create new neural pathways and “learn” how to optimise mechanics at this new cadence.
The goal here is not speed but faster legs. Imagine running on a hot surface, keep the steps smooth and pop off the ground quickly.
Tip #3 – It’s all about balance, so run tall
If your cadence is going to increase then you need to be balanced when running.
Try not to sit back on your heels when you run but instead you should “run tall” – this means keeping your body in a straight line from head to toe. You should have a slight forward lean.
Additionally, you should more than likely work on hip mobility as well as glute activation.
Interested in some one-on-one endurance coaching? Send me an email at rj@innerfight.com.
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