1- Your technique will improve: It brings you a circular benefit, since improving your cadence improves your technique and vice versa.
2- Minimize the risk of injury: As you know, injuries are our worst enemy, but with good technique we will avoid them as much as possible. According to a study published by the NCBI, where the cadence of 45 runners and its variations were evaluated, it was concluded that Increasing your cadence can substantially reduce the load on your knees and ankles while running..
3- Counteracts “overstriding”: It is bad practice to try to lengthen your stride as much as possible when running, believing that you will run faster and be more efficient, but it will actually result in the opposite, as you will experience greater wear and fatigue, and greater slowness due to the braking effect. Finally, when your stride is too long, what happens is that there is a strong impact of the foot against the ground and both the knee and the tibia suffer more than they should.
4- You will take shorter steps and your feet will land much closer to your center of gravity (center of balance): It is an optimal way to improve your performance because you use less energy and you manage to reduce the force of the impact that your legs suffer against the ground.
5- Adaptability: When you run, you receive repetitive impacts on your body, generating wear and tear. The good news is that if you are healthy and maintain a good cadence, you have the ability to adapt, allowing that your bones, joints, tendons and muscles can withstand that tension.
6- You will improve your performance in he running: Over time, you'll begin to notice an increase in your running strength, coordination, and speed. Variety is the key to improving your running.
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REMEMBER:
Be patient and confident: Changes won't happen overnight; when you start training, you'll probably feel some discomfort because you've been running for a while, and it won't be easy to change your methodology, and it will also require more physical effort. mental exhaustion.
You should not feel ashamed: When running with shorter strides, don't expect other runners to look at you strangely; focus on your goal regardless of what they say; you're the one who will improve.
Higher cadence does not initially mean higher speed: You'll improve your performance, but that doesn't mean you'll run faster immediately; this shouldn't be your main goal.
Focus on these two aspects: shorter foot contact time on the ground and optimal stride length. Strive to step off quickly into the next stride, as if the ground were lava; obviously, train this gradually.
Music to increase the cadence. A study published in the NCBI (National Center for Biotechnology Information) indicates that running with music with higher bit rates increases runners' cadence.
Maybe you didn't know it, but music can help you a lot, depending on the number of bits in the songs; for example, if you have a cadence of 150 BPM and you want to raise it to 160, you can look for songs that have “beats per minute” (BPM) equivalents.
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We hope you put these tips into practice so they serve their purpose and you can reap the benefits of increasing your cadence.
