Improve Your Running Cadence: 5 Key Drills
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- เผยแพร่เมื่อ 4 ส.ค. 2024
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Looking to improve your running cadence? In this video I'll show you 5 key drills that will increase your cadence long-term without having to constantly use an app.
Remember: overhauling your running form is a lengthy process. Don't rush it! Take your time, implement drills like these gradually, and don't worry if you're not seeing results right away.
Summary (big thanks to Trevor Lei in the comments):
00:00 - Intro + should you use a cadence app?
00:34 - Why you should care about cadence
01:34 - Before doing these, find your current cadence
2:16 - Falling Strides (helps with forward lean)
3:26 - High Knees w/ mixture between regular high knees and butt kicks (helps with stride frequency)
5:10 - A Skips (also helps with stride frequency)
6:41 - B - Skips (works with foot strike, knee lift, as well as glute and hamstring activation)
7:32 - Carioca w/ knee lift (for glute hip activation as well as hip mobility to prevent overstriding)
8:35 - How to implement
9:29 - 3 common mistakes with these drills
Do these 2-3x/week.
After shorter easy runs or before harder workouts is best. You want to be warmed up without being exhausted.
Have fun out there! Let me know how these go for you 👍 - กีฬา
![เจ้าผู้เดียว - ดิด คิตตี้ [OFFICIAL MV]](http://i.ytimg.com/vi/q0NLCYKBOTo/mqdefault.jpg)
Do you know your cadence? Have you ever tried improving it?
Let me know down below ⤵️
I'm happy to help advise you on improving your cadence so you can run faster with fewer injuries 👍🏻
180 to 185
@@Ngocninguyen Nice!
My GARMIN says 150-170. However I have a drill in my training plan that wants short sprints at 180spm. I'm struggling as to how i will increase my SPM.
164 :(
@@aminutewithjuanito7726 no need to frown. Not everyone will be 180, and not everyone should be. I’m 6 feet tall and typically clock 165-170 👌
Really good drills, thanks for the detailed demo
Thanks, man. The best breakdown n explanation of the drills I've seen.
Appreciate it 👍
Thanks, especially great advice at the end!
👊
Watching these videos and really appreciate the information. Coaching a small school in NYS and found these videos extremely helpful!
Glad you're putting 'em to good use Adam. I'll tell you, if I was on your team, I'd appreciate having a coach that puts in the work to learn and improve. Thanks for helping the next generation 🙏
thank you so much! super helpful tips about doing the drills properly too
You bet 👍
I don’t usually comment but this was the best cadence video out there. First person I’ve also seen simply explain a and b skips also 🙏🏽
Thank you very much 🙏
Great video, thank you!
This is incredibly useful, thanks for uploading it I'm trying to improve my cadence (it's currently around 157).
I had a competitive athlete friend in high school and I saw him doing most of these drills while training. It makes sense now. Thanks again!! 😊
You're welcome!
Very well explained. Thank you.
You're quite welcome!
Great video and correct analysis from mechanics point of view. Hitting the ground at forward tilting angle gives a forward trust through action-reaction between the foot and the ground. The added foot trust like pedalling the bicycle helps in propelling the body further forward. Maintaining the high thigh is a bit tricky leading to over exertion and wasteful up and down movement of the body. I guess in addition maintaining elevated level of the foot...feeling an elevated clear height of air space between the ground and the foot might help in maintaining a flying mode of running. Another tricky part is that stride length and frequency of stride are inversely related while both can be increased through dedicated training.
Best video ever!!! Thanks:)
THIS is what I've been looking for. Thanks so much
Glad you enjoyed! 🙏
Great video!👌👌
Great tips, very helpful
Glad to help Nathan 👊
Awesome content. Thank you soo much for the video
Absolutely 👊 glad you enjoyed
Great video, nice drills.
Thanks 👍
Great video.
I really like you no nonsense style.
I think i will introduce this training into my routine to try and establish a good running technique. thanks
Do it 2x/week and aim for QUALITY. You can do these drills all day and if you’re not doing ‘em right you’ll get nowhere.
Appreciate the comment 👊
Thank you very much. This will surely help me on training for my first half.
Nice Renzo. If you remember to, comment here how that first half goes 👊
Excellent video, that explains what others do not. Thank you
You bet Omar. Thanks for watching 👊
Thank you for the tips...👍👍👍👍👍👍👍👍👏👏👏👏👏👏👏
Nice explanation 🙏🙏🙏
Extremely helpful especially as I'm trying to learn ways to improve my slow running!
It takes time but it’ll help you stay healthy and run faster 👍
Great content and well explained!
Much appreciated! Glad you got something out of it.
Great video - thank you.
Glad you enjoyed it 👊
This was good. Thank you
One of the best teachers I've seen. I a beginner and this was great!!
Glad you liked it 👍👍
My cadence is around 170 but my avg pace is still 6-7m/km. I’ll try this before butt and thigh workout 🏋🏼♀️ thanks 🙏🏻
I really appreciate this video. thank you
You're quite welcome. Thanks for watching 🙏
Good advice, especially at the end
Thanks Grace! Glad you enjoyed.
Your video helped me to improve cadence from 165 to 171 . Thanks a lot 🙏.
Fantastic 👊👊
Love this
Good job! I’ve been struggling to improve my cadence without spiking my heart-rate, and these drills will help me avoid another fall from jointly struggling to maintain adequate heel lift.
Nice! Do ‘em consistently and do ‘em right. They’ll make a big difference over time 👍👍
thank you. This is very helpful.
Glad you enjoyed Petronela 👍
Great video explaining subtleties which others miss.
Appreciate it, glad you enjoyed 👍
you've earned my subscription.
Great vid, very useful and well explained. Insta sub.
very good and informative.. tq
Glad you enjoyed 👍
Great video! And so true about the cadence changing with the speed you´re running at. I'm at like 160 on a jog and 200 on a stride
Right there with you. 165ish on easy runs 👍
Well made video, you are highly knowledgeable and your philosophy to get into a more natural form is great. Band-aids don't work everywhere. Thanks
No doubt, lots of bandaids out there in the running world. Thanks for watching 👊
hi hi truly, terrific, running drills and tips just improving on running great mate ty dude will do some later on today's run. High fives Sasu and Michael
Thanks a ton, glad to help ✋
Okay.... I stumbled upon your video and I thought you're so familiar. It's because you're one of the coaches in RunnersConnect! I've been a member for 3 months there before and I've improved my running a lot. I was very new to running back then, can't even run 5K without stopping. But after 3 months, my 5K PB was 28-minute-ish. Can't forget that experience! Sadly tho because of financial issues I had to cancel my membership. But hopefully, I'll be back soon! Cheers Michael, this was a great video. Learned a lot.
Glad you enjoyed, and glad you remembered me from RC! Hope we can get you back in the near future 👊
❤ how you build on each drill and put it together 💯👍🏽🥇
Much appreciated 👊
Well done. All these drills strengthen the hip flexors, which is the primary strength needed to increase turnover. Higher turnover will eventually require stronger hamstrings as well.
No doubt
Great video
appreciate it Stu 👍
I'm trying to break disclaimer 3 :-) Nothing is broken (yet), but to improve speed and distance, I tend to increase stride.
Finally someone who explains what you can DO instead of just saying you have to.
I come from 125 and currently at 145. But that's mainly because my condition improved and so I run faster. I will certainly try these drills and see what happens...
Hehe yeah, just don't want to drastically change your form if you're running PR's, staying healthy, etc. But for most people, that's not gonna be the case and some form changes/improvements are needed.
Stick with 'em consistently, they make a huge difference over 2-3+ months 👍
Nice Video, my Cadence is 155 right now and I would like it to be around 170 . Will try your drills and let
You know .thanks !
Perfect I'd love to hear it Amarchand. Be patient with the drills and with your cadence. Takes time 👍
I looked back through and I’m 160-165spm. I tried to just go out and do 170-175spm. Felt very weird but stuck with it. Easy run pace went from 5:40 to 5:20 without trying. Thanks for the drills, going to practice one drill per warm up. Keep the good advice coming.
Nice work! The drills will take time to have an effect but they WILL if you’re consistent 👊👊
This video deserves an award!
Thank you 🙏
good video ！
Thank you 👍
thanks
You're very welcome.
Good explanation of the drills and I like that you're not pushing the "magical 180" nonsense. I just happened to work out some math right before watching you video. Using Kipchoge as an example, he can run a marathon in 2 hours. That boils down to 1152.8 feet/minute. Assuming 180 steps/minute that means each step is covering 6.4 feet (1.95meters). If he's slow down to 160 cadence, he would need to cover 7.2 feet each step. Of course elite athletes have a high cadence. They have to unless they're stride length in inhumanly long. OK.. rant over. Good job! :)
His leading foot lands in front of his body mass too which is another coach no,no.
These are great. Is there a certain number of reps/time for each of these?
Great video. New runner, when doing zone 2 training starting out, my cadence is 150. Should I try to get it higher? Thanks!
150 is pretty low. But remember, there's no perfect # for every single person. Highly individual.
Try the drills in this vid 2-3x/week and see what happens over time. We want to *naturally* find your optimal cadence, not force it 👍
Just discovered your channel. Great stuff. I see a plyometrics video in your future (wink)...
Welcome! Noted on the plyos - actually been thinking of some ideas there. I think I’ll do 2, one more beginner-focused (as I find the vast majority of runners just need to get the basics down) then one more advanced 👍
@@mhammondsub4 Great idea splitting it two. The advanced stuff spooks old guys like me. I was just reading summary of some study showing how effective simple two footed hops were
Yes I know my cadence and to improve it one simply moves ones feet quicker. What coaches never seem to tell us is that running form changes with the speed we are running. Run slow and your cadence slows sprint and it gets quicker without you even thinking about it. It really is complicated. Your stride length also changes according to how quickly you are running.
soooooo, Fleshman drills ✨✨✨
I think music is a great way (somewhere without traffic), I think a grat way to trick the brain into a different cadence is to overshoot the target for two to three minutes, and then go to the desired cadence for something like five or six minutes. I was trying to bring my cadence down from around 210 SPM, To get comfortable at 181- 200 I first ran 3 minutes at 171-180 for three minutes which is hard work, after which 181- 190. My easy tarmac/concrete cadence now seemsto hover around 200 SPM, and it is fine, but i still play around with these different cadences. I have the feeling that especially the effort to run smoothly and with short ground contact at lower cadences is improving stride length when I go back to normal.
I got to say, I didnt really pay attention to cadence at all. Today I did these drills and tried to focus more on taking smaller, faster steps during the run and it made a massive difference already.
Even though it felt weird to do, I had much more control over my breath and had a significantly faster pace without trying to.
I will definitely keep doing these drills, as I'm sure my technique will only improve.
Awesome you felt better right away. I recommend people do these drills as part of a warmup before a hard workout too as they get the muscles firing in ways easy jogging cannot.
Do 'em consistently, they'll make a huge difference over time 👍
@@mhammondsub4 I've been doing these drills before every session. Today I hit 171 spm consistently during my intervals, coming up from about 150 three weeks ago!
Even compared to last week when I was at about 165 spm during a comparable session, I feel noticeably more efficiënt now.
Hi, Michael.. How many reps and sets for the given drills? Thank you for the vid.
Hey Wilson - for reps I go by distance, 2 sets of 10-15 meters bper drill. Remember, don't rush to the end of that 10-15m, move forward slowly but do the movements quickly 👌
@@mhammondsub4 thank you very much Michael
I think that last drill may be named after the inhabitants of Rio de Janeiro (who are called Cariocas) and also reminds me a lot of Samba and Capoeira dance moves :)
An answer at last! That’s awesome, thanks Dü 👍
♥️
I have been using metronome and music for the cadence. It was working. But in the race headphones were not allowed. And cadence dropped 😢 i will try this drills
So I like all these but how do you take the next step, from drills to practical use while running?
Hey Joseph - doing the drills consistently is the key. Over time the movements and little tweaks you're focusing on will start to become muscle memory (as opposed to something you consciously think about while doing the drill).
The other big thing is strengthening. If you have a weak core, weak power muscles (hamstrings/glutes/calves), etc. --> no matter how much you drill, your body will fall right back to "normal."
So (1) consistent drills and (2) consistent strength work, done over a long period of time. That's what makes it happen.
😂 haha he did the TikTok 3 step at 8:30
Okay, I think I am not normal, I run at about 200-210 spm, and I want to try bringing it down, any tips? It feels very smooth and relxed, because that is the way I trained my legs at a BMI of 26. when moving my belly up and down was more tiring than moving my legs back and forth. Bringing your cadence down is probably more dangerous than taking smaller steps to increase cadence. Is it an idea to do short intervals at a lower cadence to strengthen my legs, are there any drills to enhance this? I can think of other exercises, like when I am warmed up to run right behind the trainer of my running club, who runs on shoes but still at an acceptable cadence. I started running again 4 months ago.
That's wild! I don't see that often, super high cadences.
Don't think it's a problem just because of the number. 180 is just an estimate. All depends on your height, gait, etc.
I wouldn't purposefully lower your cadence at all. Do the drills in this vid, be patient, and over time your body will find the optimum.
If you're running well, staying healthy, feeling good, don't chase a # in terms of cadence.
@@mhammondsub4 I found a whole set of playlists of very old balboa jazz dance music on youtube and yesterday I was playing with different cadences. I do not think I need to change my natural cadence anymore, but I like to play arou8nd with it. It felt very satisfying figuring out how to run smoothly at a cadence of 171-180., no idea if this will make me a better runner, but it is fun, and I have a feeling that it is good for my coordination figuring out how to run smoothly at cadences out of my normal cadence. I think it allso might be a training stimulus for the muscles, Because they have to adapt. The idea of varying cadence came from cycling, where you can change cadence by shifting gear
Si can i do this excercise daily before run?
I don't recommend it daily, 2-3x/week will do 👍
What`s a 13 mimn mile pace in km?
Hi Michael, when running do we want to bring the foot to our ass and then push the knees forward??
More or less. Think of it as 'cycling' your feet. So you bring it up and through to your front, knee up/toe up, then repeat the cycle.
This is where the "high knees" drill helps 👍
I'm running my first 21km end of June....cadence about 150....is that good..I wanna do under 2 hours...have hokas Clinton's
How can I stop my foot from turning out when running
Missed this comment, my bad. Strengthen the hips/core (I have videos on this), work on balance (th-cam.com/video/3nX2fgjP9lU/w-d-xo.html), then do some runs on a treadmill with a mirror in front of you so you can see your foot placement.
Do all of this gradually. You don't want to make huge changes like this quickly. Will almost certainly lead to compensation in other areas (which can be bad).
How many reps of each would you recommend?
Zachary - do each drill 2x for about 10-20 meters. Quick movements, but SLOW forward movement. So reach the end of that 10-20 meters as slow as possible.
I’m rlly tall and I can run at 155 cad for 4:15 km rn but chasing my 20 min 5km at 22 mins can anyone recommend a cad to run at
If you're really tall, your cadence probably won't ever get up to 180. That's 100% OK.
FWIW I'm 6' tall and my cadence is more like 170 on a typical run.
Don't worry about the exact cadence. Do the drills in this video, work on improving your form overall, and let your body find its natural cadence 👊
I think this guy works for the ministry of funny walks
My cadence is around 196-216 is that good? Never goes lower or higher
That's surprisingly high. I'm not gonna say that's "bad" but it's possible your stride is a bit choppy because of that. Test it out, run at a bit closer to 180 and see how it feels. If it's really awkward and no good, then don't force it.
Ultimately, if you're running well, avoiding injuries, and feeling good - don't change it!
@@mhammondsub4 sense I've posted that comment I've worked on my cadence and it's around 190 now so getting better
@@markhill8590 nice 👍
157 ouch
Thank you for the drills. Just want to share my feedback: it fills like too much of explanation and too short video example length.
I hear you. When I show these to people in person, they're almost never able to recreate the movements simply by watching. That's why I spent so much time explaining.
Your right foot little sluggish in carioka 🙏🙏🙏
Nah, it's not.