@kawailee_tri: Cadence and stride length are part of the key running metrics. *** Cadence *** Average runner has a cadence of 150-170. Elite runner has a cadence 180+. Cadence is no. of steps per a minute. Higher cadence reduces ground contact time, impact on joints and reduce bouncing. Research shows that a 5% increase in running cadence reduce runner’s knee symptoms. To increase your cadence, focus on running with shorter, quicker steps. Take it gradually. Start with 5% increase. If you’re running at 165spm, increase it by 5% to 173spm. *** Stride Length *** Average runner has a stride length of <100cm. Elite runner has a stride length of 130cm. Stride length is the distance from heel to heel per step. Stride is primarily powered by the strength and explosiveness aided by forward lean and gravity. Strength and power from the bigger muscle groups (Glutes, Hamstrings, and Quadriceps) play an important role. Strength training, mobility work and running drills will help increase stride. *** Will make videos on how to increase cadence & stride length the future Follow @kawailee_tri for training tips #runningtip #runningmotivation #runningcommunity #runners #runhappy #runningwithpurpose #marathon #marathontraining #triathlontraining #triathlon #triathlete #trilife #ironmantri #runningmotivation #iloverunning #stridelength #cadence #uae #dubai
