Running Dynamics 101

No Magic Cadence:
There is no universally perfect cadence for running. While increasing cadence can benefit some runners, at a certain point, it becomes counterproductive.
Individual Factors:
- Different body types, terrains, and running speeds influence optimal cadence.
- Elite long-distance runners often settle around 180–185 steps per minute.
- Sprinters, on the other hand, have an extremely high cadence, almost a blur to the eye.
Stride Length and Speed:
- To run faster, we need to increase stride length.
- However, this has limits due to physical factors like strength and tendon elasticity.
The Role of Strength and Elasticity:
- Strong muscles and elastic tendons help extend stride length by efficiently recovering energy with each step.
- This efficiency reduces the effort required to propel forward.
Compensation Through Cadence:
- When stride length can't increase, we often compensate with shorter, quicker steps (higher cadence).
- However, this can become inefficient, leading to increased exertion and higher heart rates.
- Over time, this might improve cardiovascular fitness but doesn’t necessarily build strength or efficiency.
The Solution: Training for Efficiency:
To improve stride length and maintain efficiency, a combination of specific training methods is key:
- Intervals: The basic mechanism to promote overcompensation, leading the the physiological and mental adaptions required to run faster.
  - Develop cardiovascular fitness and the ability to sustain effort.
  - Work with the strength to further create elastic efficiency in the tendons.
- Weighted Strength Exercises: Build stronger muscles and ligaments to produce more force safely and without injury.
  - Stronger muscles generate more range of movement.
  - Elastic tendons store and release energy more effectively, aiding propulsion.
The Role of the Core:
- A stable and strong core provides a solid platform for the legs to move efficiently.
- Good posture and core strength ensure that the limbs operate in their optimal range of motion.
Post-Training Fatigue:
- It’s no surprise the legs feel fatigued after intense training, as they’re building strength and elasticity to improve performance.