When you get into running, the first step is to simply do it. Then you get consistent in your runs as it becomes a routine. It is now a part of your life where you get away from it all even for just a moment.

Then, you start becoming competitive. If not with others, at least with yourself. You want to become better, you aim to become faster. But how?

One of the best ways to increase your speed is through cadence training running.

What is Cadence?

Before anything else, what is cadence exactly?

There are a lot of things you can measure when it comes to your running performance. Your speed, the distance you cover, how long did it take you to achieve that, heart rate, and more. Cadence is another measuring tool that shows how many steps you take in a minute.

Studies have shown that knowing and cadence training running can help when it comes to increasing your overall speed. The number of times your feet hit the ground is a significant factor.

Measuring your Cadence

Now that you know and care about running cadence, it’s time to understand how to measure it. There are two main ways actually:

The Simple Method

Otherwise known as the low-tech method, what you do is count the number of times your right foot strikes the ground for 30 seconds straight during your run. You then multiply this by 4 and you get an approximation of your cadence.

This is a simple and obviously cost-efficient method of getting your cadence. But, the result is more of a ballpark figure. It can also be distracting as you run. Imagine having to count when trying to find your cadence on a sprint!

The Techy Method

There are plenty of advancements in sports equipment nowadays which includes sensors and apps for running. You can get a cadence sensor that you place on your shoe. You can then connect this wirelessly with your smartphone or smartwatch. The system will do the rest.

Not only does this accurately determine your cadence, but this also helps in logging your different stats as well including a map of where you were able to run.

Of course, high tech equipment can come at a price. They are usually worth the investment though.

Increasing Your Running Cadence

Studies have observed that Olympic runners usually have a cadence of 180 and above. This is at an elite level performance. What this means is that people would normally go on cadence training running trying to get their numbers as close to that as possible. To achieve your goal:

Measure your own cadence first

Obviously, you’d want to be able to measure your initial and current cadence. You can use one of the two main methods described above. But if you are serious about getting better and training harder, it’s worth it to invest in the right equipment.

A smartwatch dedicated to helping you monitor your progress and performance can provide that extra motivation. Whenever you look at your stats after a run and see even small increases, it can serve as a great motivation.

High cadence strides

Right now, you will probably be already running at a certain cadence you are comfortable with. This is optimal for easy to normal runs but, the goal is to get faster. You will have to do certain drills and high cadence strides is a good starting point.

To do this:

1. Warm-up and start to run
2. Once you are at a comfortable pace, accelerate by turning over your legs as fast as you can that you can still maintain a rhythm. Hold this pace for 10 to 15 seconds.
3. Run at an easy pace until recovered.
4. Repeat step 2.
5. Do this about 4 times for this training session.

Improve your fitness

Another important aspect of cadence training running is actually improving your overall fitness. You can’t maintain high speeds at high cadence if your body can’t take it. You want to be able to reach a faster pace and stay on that pace.

This means doing longer runs as well as working on other aspects of your fitness. Do some core workouts and a bit of strength training to cut some more weight if possible.

Make small running changes

When you make enough small changes, you would see a huge impact in your cadence training running. The trick is finding where you can do some optimization in your technique.

For example, you can check your foot strike or arm sway as you run. See if there is a habit you can change that can bring you closer to proper running form. This in itself can already help increase your cadence and running speed.

Do Gradual Increases

Whenever you go out for a run, try to increase your cadence a little bit. Add 5 steps per minute on this run, another 5 tomorrow, and so on. Don’t go overboard and try 170 SPM right off that bat, you’ll just burn yourself out.

Go slow, and soon, you’ll see that you’re going faster than you’ve ever been.