Improve Running Cadence For Efficiency and Power

When you run in icy conditions you are forced to use better running mechanics, because not doing so increases your chances of slipping and falling. When your weight is centered and balanced, you are more efficient and less prone to injuries.

Watch videos of Eliud Kipchoge to get a better understanding of this. This link will take you to one that analyizes his mechanics in slow-motion. 

There are three key factors involved, and they work together.

#1. Posture 

#2. Foot Strike 

#3. Cadence

Let’s break this down.

The foot ideally strikes beneath the body's center of gravity, with the body leaning only slightly forward. To accomplish this, a higher cadence is essential. Proper cadence keeps the body balanced, and it results in efficient weight transfer with every stride. 

A higher running cadence is indicative of minimal contact with the running surface.  Less contact with the running surface translates to greater speed because friction is reduced.

Think of running on a treadmill. The lighter and quicker your footsteps the more smoothly you interact with the moving treadmill. You want to push off with it - not against it, and that takes practice.

Once you get moving, the pavement, track, or other surface beneath you is moving along with your forward momentum. The challenge is to avoid working against it by lightly touching that running surface. Running coaches often refer to this as a quick turnover.

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