Since I’ve been more interested in Triathlons in recent months, and plan on taking part in some more this year, I have been looking at ways of making my runs more efficient for that crucial final stage (along with improving my swimming & cycling technique of course!).
One of the best pieces of advice I’ve come across recently was written by Andy Bullock in a small Q&A section of the 220 Triathlon magazine. In it he was talking about the foot striking close to, or beneath your ‘centre of mass’ (COM) and also about measuring and developing your ‘cadence’.
Cadence seems to be the buzzword in running at the moment, and there is a LOT of talk about it. Most opinions seem to suggest that the ideal cadence is 180 (foot strikes per minute), however I also found some research which suggests that this number should be a minimum cadence to aim for.
Why care about this? Well, the number of times your foot hits the floor, and conversely, the amount of time you spend in the air between strides, all has an impact (literally) on your body. The slower your cadence, the more you are in the air and the harder you land on the foot. This slower turn over means there is a higher impact, which in turn could cause more injury and is a far less efficient way of running.
How to measure cadence? Read the rest of this entry »