In our lovely Nordic countries, we can right now enjoy the best summertime with long light nights and warm weather. Exactly perfect time to continue the triathlon and running training. As many triathletes, in Denmark at least, are training for the Ironman coming up in the end of August, in Copenhagen, it is still well enough with time to get better in your run condition and your run techniques. What could be ideal to focus on when you run train now?
When doing the 1/2 and full Ironman distance, cadence is just so good to look at ……….
Well, there is 2 main things that gives the speed of your run.
the stride length and the frequency of steps = cadence
Garmin came up for this year with a new run watch/GPS; Forerunner 620.
It has many great functions, not only the traditional GPS with tempo and distance, but the watch is also showing how much up-down movement you are doing, as well as the cadence when you are running. If you don’t have this watch, you can also try to count your cadence when you run. If you hit a cadence around 170 per minute, you are well on the way against the good cadence, 180 is considered to be the perfect area, and that being said….it is as with all, a individual thing, but for me, a high cadence is better than a low.
Why is this ?
Because to run the same speed with a lower count of steps, you would need to take longer steps/strides.
This would for most atletes mean, that you land harder and that will during the race, start to give problems, due to muscle exchaustion.
So what I want to say is, that after a hard bikeride, when you are getting on your running legs try,
to find a good cadence instead of long strides.
This will give you a light feeling, but also a faster run. You can train this on your long runs, and instead of putting focus on running progressive (negative split) you could try to increase your cadence by every 30 minutes you are running. You can start with your normal strides and increase up to the magic 180 strides per minute the last 30 minutes. In this way you teach your body (read…mind) for a quicker cadence and in the end faster run.
So to summarize this all;
1. train and practice your cadence to a faster one, and to keep it high
2. do it sometimes after your long bikeride, to simulate what your brain and legs need to do in race
Down here you can see what I run with at the moment…and my cadence is increasing automatically … Brooks shoes rock
Enjoy your running training!