Cadence Drill and Acceleration/Gliders Explained
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- เผยแพร่เมื่อ 21 มี.ค. 2024
- You hear us talk about it on the podcast before, but now here's a chance to see the drills yourself! Below is the full explaination, as described in customized training, for each drill:
5 Minute Cadence Drill: Alternate 30 sec step counting with 30 sec relaxed pace - Don't worry what the number is for your first count. There is NO PERFECT CADENCE COUNT. Just focus on increasing 1 or 2 each segment.
5 Minute Acceleration/Gliders: jog long run pace for 10 steps, increase speed to marathon/half marathon pace for 10 steps, magic mile pace for 25 steps and then glide/coasting, gradually slowing down.
You can also find this information on Jeff Galloway's Website.
www.jeffgalloway.com/learn/videos
Great help❤
thank you for this
Should these drills be incorporated weekly into our training runs?
Yes. It's a good idea to include both in one of your weekday training events
I still dont quite understand the "glide" portion of this drill 🤷♂
Think of it as coasting instead of gliding. it’s like when you’re driving your car in a 55 mph zone and the. come into a 30 mph zone. You don’t slam on the brakes; you just coast down to the slower speed.
Of course, if you’re like me and your running pace is slower than your walking pace, the. I guess you do the opposite. 😅
@hubmacfan gives a great example of relating gliding like a car. If you are driving a car and you were to take your foot off the gas, your car would naturally slow down the further you went because your foot is not on the gas anymore. This can be like running when it's time to do your walking interval. If you would walk abruptly right after running, it can cause injury. But, if you get to your walking interval and naturally slow down, it's easier on the body.
If it helps, I try to myself coming to the bottom of a hill. I want to use that momentum and gradually glide to walking speed.
Paradise grille