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Short steps, constant progress.
Running cadence per minute
can increase your running speed.
You can increase your running speed
by increasing your steps per minute.
Taking short, quick steps has many advantages.
It helps reduce the impact when your feet hit the ground,
which is better for your muscles and joints.
It also reduces the time your feet spend in the air;
the longer your feet are in the air,
the more time you are wasting.
Short, quick steps are also more energy-efficient
than taking long strides,
making them better for long-distance running
since there will be less soreness.
Generally, efficient runners
take an average of 180 steps per minute.
This is known as running cadence,
which can be achieved through practice.
How to count?Counting your running cadence is not difficult.
Simply count every time your right foot touches the ground.
Once a minute has passed, multiply that number by two.
Increase your frequency, practice, and track your stats every day.
How to practice?To practice increasing your running frequency,
run at your 5km race pace for one minute.
Count one every time your right foot touches the ground.
Then, run slowly to recover and start another 1-minute interval.
This time, try to increase your number of steps by one.
Repeat this process several times and try to increase your step count
a little more each time.
While trying to increase your step count,
focus on keeping your steps quick and light.
Lift your feet off the ground as quickly as possible,
like you are stepping on hot coals,
or like you are gliding through the air.
And don't forget to land on the midfoot,
rolling through to the toes.
Article from: www.verywellfit.com