RUNNING CADENCE Coaching Tip. Don't make this mistake!
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- เผยแพร่เมื่อ 9 ม.ค. 2023
- ERIC ORTON RUNNING ACADEMY:
Join Coach Eric Orton, author of BORN TO RUN 2 and THE COOL IMPOSSIBLE, as he discusses training, performing, and all things running.
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Eric is the former Director of Fitness at the University of Colorado Health Sciences Center, World renown Ultra Running/Marathon coach, international author/speaker, and has operated his online coaching business for the last 21 years.
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I am starting day 12 tomorrow of the Born To Run 2 90 Day program. I read Born To Run last summer around the time I began running, and I am loving Born To Run 2. It is really helping me to understand a better, healthier way of doing things - and it is feeling good. Since I read through the book I have gone through many of your past videos and they are extremely helpful. I am glad you are continuing to explain things through new videos now as I am going through the program. Much appreciated!
BTR2 here, thx Coach could not have come in a more opportune time…force into the ground, don’t over think the cadence and allow the heel to kiss the ground…
Thanks for this tip. As you described, I think I’ve been placing too much focus on the knee drive, and I wasn’t putting any effort on pushing away from the ground at all.
Hi Eric it’s good to see you.
Great takeaway again, I for one need reinforcement & practice, practice, then some more. The analogy you make of being a martial artist with your form & training is so true. Run Strong everyone
I ran a very familiar trail the other day, keeping cadence in mind. Two things happened...first, I was able to conquer the hills, which I had never been able to do. Second, towards the end of the run, I played Rock Lobster, and noticed that I was ran faster with less effort than normal. Pretty powerful stuff!!
Love hearing this, thanks for sharing.
Thanks Eric I really needed this lesson. It's useful that you put the distance two feet apart instead of three as it's in BTR2, which gave me a headache trying. Seems my run form needs more work as well.
Play around with log spacing, just like in Running Logs part 2. But perfect part 1 first.
Thank you for everything you do and teach, Coach!
Your email made my day, thank you and will reply as soon as I can. Keep running free!
@eric this was super helpful for me. A) I lift instead of pushing down and b) I don’t think my heel is hitting the ground and I was wandering about that.
💪🏼
Thank you! This definitely helps, especially the shortening of the log distance, because I'm short and to keep cadence and the logs I would have to reach out with my feet and risk heel striking. Also, making yourself the target of comparison is important.
Thank you!
Fun Run Practice 🏃♀️🙏
Thanks for the encouragement and pointers. I sometimes struggle with staying light on my feet but pushing off with more force.
This is where the drills come in. Practice practice practice. It is not something you can just decide to do, it requires training if it needs improvement.
Very useful as always!
made a test today - somehow it works from 165 to 175 steps with no big effort. Will continue, thanks.
Thanks for clarification. I’ve been practicing some of the drills and calves are super sore because I was only running on forefoot and not letting heel touch the ground and so focused on the 180 cadence….I have been a heel striking runner my whole life. But I’m going to be patient and work the program.
Good day Eric ! A really good tip ! Can we count on there being more videos depicting the movement exercises included in BTR2 ? I'm talking about 100UP, Singl-Leg Wall Squat etc. As you can see, small details sometimes make a difference, it would be great if each of the exercises from the book had its own video in detail showing the movement and tips on how to perform it correctly. Reading and looking at the photos, despite the description included, I sometimes have doubts about whether I am performing it correctly.
Follow the QR code in the book and this will lead you to all of the videos.
Brilliant reminder, thank you. How can this be applied to running on a treadmill? I feel like I’m lifting my knee rather than kicking off.
I don't know that this can really apply to treadmills bc I find it pretty hard to apply significant force to the treadmill as he describes with the ground
Good stuff! I was actually just thinking about this today (how my height makes keeping a fast cadence/slow split pace feel extra challenging). Glad to know I’m not alone 😅
Here in Georgia we get no snow but the trails get harder. In winter I want thicker. But I wear minimal.
Good stuff, thank you!
Again, as I commented on another video. How do you increase cadence without increasing HR? Breathing techniques only do so much trying to keep between a certain HR range.
It takes practice and training. And starts with doing the drills to improve leg Stiffness and efficiency.
Hey there. Going through the B2R2 program. Used this tip on my run this morning. Noticed it helped with my cadence. But I also noticed getting blisters on the tips of my toes, which is something I’ve never really experienced before. Is this a normal result of this effort to push off more than pulling the knee up, or does it mean that I’ve got something off? It feels like when I was attempting this tip I was “toeing off” more, which felt like it was utilizing my natural inertia, but also creating some potential blister issues. Maybe I just need to build calluses there.
oh how I love to run far! I have fully embraced the 180 cadence, have a little metronome too. Really having a good time getting into this. My Question / Predicament - when I run 180 cadence it pushes my heart rate out of the MAF heart rate training zone. 130 for me as I am 50 years old. I feel really good at 180 cadence but it pops my heart rate up to about 135 and into the second hour I am riding an even 140 on the flats. This a big deal as far as endurance training goes?
You're missing a lot of strength if doing MAF exclusively. No need to do MAF all of the time to get the same benefits. See my No MAF video for more.
Would you expect the increase in cadence through a faster push off to feel hard at first on the body? Also, how on earth do you do this on an easy low heart rate run without the HR spiking. Or does this change with time as well?
Increase in cadence comes from better leg stiffness.
@@BornToRunCoach I’ve been doing this for about 3 weeks now - following the drills. I seem to be feeling good for a few mins with it and then need to slow down and build it up again. Is this normal? The push off and effort does feel tough still but like you say, I’ve probably not got the right leg stiffness yet. I was at the point of completely giving up a
Few months ago after years of running, which was very depressing to say the least and this does feel like it’s really making a difference though (high hamstring pain for months prior to this). So thank you for your help 😊
Hi do you mean applying same force to the ground in a quicker way or literally more force to the ground ( hitting ground harder). The latter seem like it could be tough on the knees. I’m going through the book and the faster cadence has been super helpful. Thanks!
Coach, I'm really looking for someone that can explain Cadence + Stride Length + Breath work to control pace or should this be intuitive?
Eric, great video as always. And I have to ask about the jacket. What is it and where can. I get one??? Thanks!
Hey Tom. Glad you are enjoying the videos. and that the jacket caught your attention. I have been designing these for my own use and to create awareness around my brand Courier message. Others have also reached out about the various shirts/hats/jackets, so I might make these available to those wanted to be part of The Courier Team. So lets me think more about and would love your feedback/idea. Thanks again for watching and keep runnings strong.
What shoes do you run with on concrete and hard surfaces (or if you had to run on them)?
What distances are you running in these Xero shoes? I imagine you gradually adapted your feet over time
Up to 5 hours. And yes, I would say 30 years has been a good gradual build. The goal is to always go as nature as possible, but with the protection I need based on the terrain of the day.
@@BornToRunCoach Thanks a bunch for your response. I would love to try these and gradually build more strength in my feet over time. I’m in Colorado Springs so I certainly understand the need for more protection under foot when our trails are dry