<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;">What is running cadence?</span></h3>
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<h5><span style="color: #008080;"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>
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<h5><span style="color: #008080;"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href="http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg"><img class="  wp-image-2913 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg" alt="run 6" width="230" height="157" /></a></em></span></h5>
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<h5><span style="color: #008080;"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>
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<h5><span style="color: #008080;"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>
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<h5><span style="color: #008080;"><em>One's sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>
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<h3><span style="color: #ffffff;"><strong>Why is 'running' cadence important?</strong></span></h3>
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<h5><span style="color: #008080;"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one's musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>
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<h5><span style="color: #008080;"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>
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<h5><span style="color: #008080;"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>
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<h5><span style="color: #008080;"><em><strong>Basically it's about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>
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<h5><span style="color: #008080;"><em><strong>Of course it's about finding your optimal balance.  </strong></em></span></h5>
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<h3><span style="color: #993366;"><strong>More info on running cadence...</strong></span></h3>
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<h5><span style="color: #008080;"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>
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<h5><span style="color: #008080;"><em>Running efficiency or more so economy is largely about rhythm.  It about holding an even tempo (cadence), regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning. </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="281" height="281" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it 'will' increase your heart &amp; breathing rates.  </em></span></h5>
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<h5><span style="color: #008080;"><em>Finding your sweet spot is key.  It's recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning (both aerobically and with a more developed musculo-skeletal system.  </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.  </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.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </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>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>
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<h5><span style="color: #ffffff;"><em>Using the Garmin 620 Smart watch - we assessed David's;</em></span></h5>
<h5><span style="color: #ffffff;"><em>Cadence - SPM</em></span></h5>
<h5><span style="color: #ffffff;"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>
<h5><span style="color: #ffffff;"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>
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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<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>Poor - 160 - 165 spm</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</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<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;">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>Practice this cadence till it becomes your default.  </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 example.</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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<h3 style="text-align: center;"><span style="color: #ffffff;"><a style="color: #ffffff;" href="http://balancehealthprograms.com.au/part-5-running-drills/"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>
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