Training Tip Tuesday: Improve your Cadence

Today we are looking at a simple skill to learn that will help reduce injury AND improve speed!

The faster your cadence (number of foot strikes per minute), the less time your foot stays in contact with the ground on each stride. This quicker turnover requires your feet to support your body weight less, resulting in less impact and stress on the body while also increasing your pace. For recreational runners, a range of 160-180 is usually a good goal, but keep in mind that ideal cadence rates are unique to each person (height, hip mobility, and fitness level are all factors to consider).  To measure your cadence, count the foot strikes one of your feet goes through in a minute and double it.   As with as with all form changes, GRADUAL is the key word to safely make adjustments.  Take your time in building up your cadence speed (about 3-5% at a time). This might take 6-8 weeks, but it will be worth it! 

Contributed by Kim Burggraaf, Head Coach and Franchise Owner
Burnsville & Lakeville Moms on the Run

Today's Training Tip is brought to you by Luther Auto, a partner of Moms on the Run, and of their local communities! They just completed a playground in Brooklyn Center located at 6301 Shingle Creek Parkway. Learn about the project here, then send them your feedback at drivetoserve@lutherauto.com when your kids have had a chance to check it out!  There are even special features to make sure the playground is accessible to everyone.

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