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CADENCE

If you want to be faster, you have two options.

  You can increase the number of your steps (cadence) or the length of the step. Although there are many training theories on how to increase running speed, it always comes back to these two factors. Therefore, if you are not tracking this data, you are not  maximizing your running training.

In order for athletes to track these metrics, they must have access to them.

At COROS, all our watches are equipped with the possibility to think number and length of step. We even take it one step further and calculate the power in a run. Power in running is the amount of power you exert in each step and is calculated according to the measures of step quantity and length. Increase your pace while maintaining the length of the step and thus you will increase the power. Increase your stride length as you maintain pace and you also increase power. Using these three metrics will ensure that each of your runs is focused and dedicated to making you a faster runner.

 

The best metric to focus on first is cadence. This is the easiest measure to change, and also the safest. By increasing your stride rate, you reduce the force on your legs every time you touch the ground. If you focus on stride length first you will be at a higher risk of injury. The ideal pace range is between 175-185 steps/minute. Although this figure varies from runner to runner, studies have shown that this range is the most effective.

 

Once you have the ability to maintain an efficient pace, it's time to build strength. This can be done through intervals or exercises. By building strength at a certain rate, you increase stride length. When using a force, we want the number to be meaningful. Are you aiming for a half marathon, 5k or other running event? If so, get out and run a short distance at your goal pace. This will allow you to see the power data associated with this rate. This figure will guide you in speed training and ensure correct adaptation. This test should be performed on a flat surface to accurately match the power data to your target pace. Once you identify your new target figures, you should aim to reach the figure each week.

 

Here are the steps on how you should build your speed:

 

1 Set the target distance and the pace you want to run.

2. Make sure that you are within the range of steps (the desired cadence (175-185)

(If not, combine training that focuses on cadence with easy runs throughout the week)

3. Achieve a correct stride length while achieving an appropriate running volume for the goal.

4. This is the correct power figure for your target purpose.

5. Building a training program that incorporates a focus on strength data.

6. Building a goal time.

 

Although there are many variable factors in training programs for everyone, the starting process should be similar. You must know your metrics, identify your goals, understand what it takes to reach those goals, and then build your ability to achieve them. By accessing metrics such as pace, stride length and power, you are in a better position to make educated training decisions. Use these tools and go explore perfection!

 

*This article is only a recommendation.

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