<h1 style="text-align: center;"><span style="color: #993366;"><strong><em>PART 4 - THE IMPORTANCE OF 'STRIDE' CADENCE</em></strong></span></h1>
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<h3><span style="color: #993366;"><strong>Why is 'running' cadence important?</strong></span></h3>
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<h5><span style="color: #008080;"><em>Basically if your strides per minute [SPM] (cadence as cyclists call it) is rating around 172-180+ SPM,  then it becomes increasingly difficult to land ahead of your hips, and thus (negatively) block and break for forward progress.</em></span></h5>
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<h5><span style="color: #008080;"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, or your current level of conditioning, will promote improved rhythm.</em></span></h5>
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<h5><span style="color: #008080;"><em>'Generally' the faster your turnover the better - however - while a faster <img class="alignright wp-image-3708" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png" alt="re" width="258" height="258" />cadence will likely reduce your impact cost (the potentially damaging reverb back up through your legs), it 'will' (&gt;CAD) increase your heart &amp; breathing rates.</em></span></h5>
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<h5><span style="color: #008080;"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  Gee, why would ever run at all!!!!!</em></span></h5>
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<h5><span style="color: #008080;"><em>I've also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.</em></span></h5>
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<h5><span style="color: #008080;"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>
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<h5><span style="color: #008080;"><em>Increasing your cadence is likely to reduce the time you'll be spending on support - this is good as you'll be spending less muscular energy supporting your weight.  </em></span></h5>
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<h3><span style="color: #993366;"><strong>Details of Running Dynamics  - D. Sharp (with his permission)</strong></span></h3>
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<h5><span style="color: #993366;"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182
spm.</strong></span></h5>
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<h5><span style="color: #ffffff;"><strong>Terrible - 150-160 spm</strong></span></h5>
<h5><span style="color: #ffffff;"><strong>Poor - 160 - 165 spm<img class="alignright wp-image-3713" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg" alt="hj" width="412" height="295" /></strong></span></h5>
<h5><span style="color: #ffffff;"><strong>Good - 165 -176 spm</strong></span></h5>
<h5><span style="color: #ffffff;"><strong>Damn good - 176 - 182</strong></span></h5>
<h5><span style="color: #ffffff;"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>
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<h5><span style="color: #993366;"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>
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<h5><span style="color: #ffffff;"><strong>Terrible - 15-13cm</strong></span></h5>
<h5><span style="color: #ffffff;"><strong>Poor - 13-11cm</strong></span></h5>
<h5><span style="color: #ffffff;"><strong>Good - 11-9.5cm</strong></span></h5>
<h5><span style="color: #ffffff;"><strong>Damn good - 9.5 -8cm</strong></span></h5>
<h5><span style="color: #ffffff;"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>
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<h5><span style="color: #993366;"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6
milliseconds</strong></span></h5>
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<h5><strong><span style="color: #ffffff;">Poor - 500-400 ms<img class="alignright wp-image-3693" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg" alt="sharpypace" width="458" height="238" /></span></strong></h5>
<h5><strong><span style="color: #ffffff;">Good - 400-250 ms</span></strong></h5>
<h5><strong><span style="color: #ffffff;">Damn good - 250-150ms</span></strong></h5>
<h5><strong><span style="color: #ffffff;">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>
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<h3><span style="color: #993366;"><strong>The goal!</strong></span></h3>
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<h5><span style="color: #008080;"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>
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<h5><span style="color: #008080;"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>
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<h5><span style="color: #008080;"><em>I recommend trialing any 'free' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>
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<h5><span style="color: #008080;"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>
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<h5><span style="color: #008080;"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>
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<h5><span style="color: #008080;"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>
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<h5><span style="color: #993366;">Basically that means - if your heart &amp; lungs are relatively <img class="alignright size-medium wp-image-3694" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png" alt="s2" width="300" height="169" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>
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<h3><span style="color: #993366;"><strong>The wrap</strong></span></h3>
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<h5><span style="color: #008080;"><em>Run lightly.</em></span></h5>
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<h5><span style="color: #008080;"><em>Soft feet.</em></span></h5>
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<h5><span style="color: #008080;"><em>Lift or pull your supporting foot from the deck.</em></span></h5>
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<h5><span style="color: #008080;"><em>What's your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>
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<a href="http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/"><img class="alignright wp-image-3718" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg" alt="file" width="386" height="63" /></a>

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<h3><a href="http://balancehealthprograms.com.au/part-5-running-drills/"><span style="color: #333399;"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></span></a></h3>