Column 46, December 2011

Basic cadence drills for distance runners

Distance runners commonly misconceive that the only ways to get faster are to increase mileage, and increase stride length.

For these runners, this may lead to ‘over-striding’, over-training, slower times and an increased risk of injuries.

An important component to improving times from 5k up is actually a faster turnover (number of foot strikes per minute) or cadence.

Most runners get set in a cadence that is comfortable, and without intervention this cadence decreases with age.

After years of running, and possibly injuries, inefficiencies and imbalances also set in.

By practising certain drills we can improve cadence (180-200 footstrikes per minute is optimal) and learn to adopt a more efficient running technique, resulting in greater speed and endurance. So it’s not just sprinters than benefit from running drills.

Below are some basic drills that should be practised once or twice a week. It’s best to incorporate drills in the middle of your easy runs, or at the beginning of your speed sessions, as you should feel fresh at these times and able to focus on technique.

The drills outlined should not be fatiguing physically - though they may be mentally initially - rather you should feel lighter and quicker on your feet afterwards.

Complete each drill twice initially, building up to 4 sets of each. Walk in between repetitions.

1. High knee/quick feet drill

The aim of this drill is to increase leg turnover and improve knee lift for when you pick up the pace. Jog slowly until you reach your drill start line, then increase your stride rate and knee lift so that you take as many steps as possible over 20m. The knees should come to hip height.

Technique tips:

Aim to lift the ankle directly under the hip to prevent over-striding. Movement forward is created by leaning forward from the ankles, keeping the shoulders/hips/ankles in a line.
Remember you are focusing on turnover not stride length.

2. Butt kickers

Also aims to increase leg turnover, but the focus here is more on the hamstrings, which are important for the recovery stage of your stride. Jog slowly to your drill start line, then increase stride rate for 20m, kicking the heels to your butt while keeping the knees directly under the hip.

Technique tip:

Stay upright, keeping the knees/hips/shoulders in line, whilst allowing the body to ‘fall’ forward. This will create forward movement and foster good posture.

3. Strides

Jog slowly to the start line then pick up the pace to your 800m race speed (quick, but not a sprint) for about 60m.

Technique tip:

Focus on a high cadence, staying upright, and lifting your heel up under the hip rather than flinging the lower leg forward.

4. Cadence training

Begin to run at your normal training pace, then time the number of foot strikes per minute. Jog back, then repeat, aiming to increase this to 180-200 foot strikes per minute. Rather than being a drill, this should be incorporated into your usual runs.

A Finis Tempo Trainer can be purchased from some swim shops which acts like a metronome for you to run in time too. They can prove useful when starting out.

Technique tip:

If you are struggling to speed up your cadence, shorten your stride length initially. Once you have got to the desired cadence you can think about lengthening your stride again, though try to still land with the ball of the foot under the hip.

5 Skip rope

Skipping quickly on two legs then single legs for a minute or two before runs is a great way to get you running light, and landing under the hip, rather than over-striding.
Technique tip:

You can use this technique before any run.

Final pointers

Stay light on your feet. Land on the balls of your feet and minimise the time your foot spends in contact with the ground by focussing on pulling it back under the hip as quickly as possibly.
Stay low to the ground to avoid bouncing too much, and wasting energy. Movement should be forward rather than up and down. If you’re having trouble reducing bounce, focus on reducing heel kick height at first, and landing with a bend at the knee.
Relax the upper body. The shoulders should almost bounce, elbows not too wide, and think off the thumb heading towards the centre of the chest.
Keep upright. Think of falling forward with gravity from the ankles, keeping the shoulders/hips/ankles in line. Leaning forward from the hips will mean the feet land forward of the body’s centre of mass, creating a braking/jarring effe

If you’re patient and stick with these drills, in several months you’ll naturally be running lighter and faster, and that’s gotta feel good!

I can hear the speedy pitter patter already...

Marnie Oberer