Running Dynamics 101

1. No Magic Cadence:
   There is no universally perfect cadence for running. While increasing cadence can benefit some runners, at a certain point, it becomes counterproductive.

2. Individual Factors:

   • Different body types, terrains, and running speeds influence optimal cadence.

   • Elite long-distance runners often settle around 180–185 steps per minute.

   • Sprinters, on the other hand, have an extremely high cadence, almost a blur to the eye.

3. Stride Length and Speed:

   • To run faster, we need to increase stride length.

   • However, this has limits due to physical factors like strength and tendon elasticity.

4. The Role of Strength and Elasticity:

   • Strong muscles and elastic tendons help extend stride length by efficiently recovering energy with each step.

   • This efficiency reduces the effort required to propel forward.

5. Compensation Through Cadence:

   • When stride length can't increase, we often compensate with shorter, quicker steps (higher cadence).

   • However, this can become inefficient, leading to increased exertion and higher heart rates.

   • Over time, this might improve cardiovascular fitness but doesn’t necessarily build strength or efficiency.

6. The Solution: Training for Efficiency:
   To improve stride length and maintain efficiency, a combination of specific training methods is key:

   • Intervals: The basic mechanism to promote overcompensation, leading the the physiological and mental adaptions required to run faster.

     • Develop cardiovascular fitness and the ability to sustain effort.

     • Work with the strength to further create elastic efficiency in the tendons.

   • Weighted Strength Exercises: Build stronger muscles and ligaments to produce more force safely and without injury.

     • Stronger muscles generate more range of movement.

     • Elastic tendons store and release energy more effectively, aiding propulsion.

7. The Role of the Core:

   • A stable and strong core provides a solid platform for the legs to move efficiently.

   • Good posture and core strength ensure that the limbs operate in their optimal range of motion.

8. Post-Training Fatigue:

   • It’s no surprise the legs feel fatigued after intense training, as they’re building strength and elasticity to improve performance.

Copyright 2025 Graham Parkins