Form: Cadence

     Proper running form affects athletes more than you may think. If you were to watch a group of runners (say a marathon for example) every single runner would be running in a different form, although all of them would be running in the same way: arms swinging, legs going, feet catching each step, and so on.
     What runners often forget is the way their running affects strength and injuries. Poor habits and dangerous running techniques can result from poor running forms. Prevent it!
     First things first: cadence. What is cadence? It's the rate at which each individual runner's feet hit the ground while running. Don't be alarmed if you didn't know that was the word for your pace, I didn't know either. Cadence is rather simple, you don't need to think that hard to improve your pace, or to be specific, the rate at which each of your feet hit the ground.
    Naturally, as you become a better runner and your fitness level improves, the amount of "strides" you take per minute during a run will increase while becoming less difficult.
    If you're looking to be the best of the best your steps should be at one hundred eighty or above per minute (the average pace is one hundred eighty to two hundred per minute).
    "If your cadence is less than one hundred sixty, you're not really running- you're doing some kind of plyometric hop," says Bobby McGee, who is both an educator and coach in Colorado.
     Although I'm sure you'd much rather prefer running with music (I don't personally recommend running with music in the first place) running with a metronome may be just the thing you need if you are looking to improve your cadence. You must be careful not to run in the same form at just a harder pace. Start by jogging with a quicker cadence, and working up from there.
     Improving your cadence can not only make you a better runner, but can also help to improve your balance and improve the condition of your hips. I'm sure you've noticed the importance of hips I express in my blog posts (especially to females). Not only are hips important, but also balance, which can play a very important role to your ankles and shins in order to prevent injury.
    While increasing your cadence, remember to keep an even pace. Sure, it's difficult (especially for myself) but it will be worth it. Say you're going on a three mile run. Easy, right? Don't start your first mile off at an eight minute pace per mile, then your second mile at a nine minute pace, and your final mile at a ten minute pace. Keep your pace consistent. Avoid anything that may change your pace (unless it's a hill, then challenge yourself a bit!)