Increasing the running dynamics with experience

With increasing efficiency, this parameter is going to attract your attention.

To increase pace, work on strides and cadence

There are two components that you can identify in your Garmin watch.

1. Cadence
2. Stride length

Cadence is measured as the *number of steps* that you take in a minute.

Stride length : this is the *displacement between two consecutive steps* .

When you wish to increase the efficiency of running, these two parameters need to move in opposite directions.

The strides should become longer and the cadence therefore should reduce.

But, you need to reach a certain level of equilibrium btw the two… Taking too long strides will hamper the cadence and hrnce the pace.

The pace is the absolute synchronization between the strides and cadence.

Syrides and cadence are like two horses that have to move in tandem to generate maximum power.

The power that is generated will then push the runner to move faster.

You should plan these running dynamics sessions. I guess once or twice in a week is good enough.

And the pace will increase with the help of working on core. Core muscles like your glute muscles play a pivotal role in getting good long Strides.

While you run, your core muscles should give you a push rather than a pull. And that’s possible when you have built strength and flexibility in them.

So, as a runner, I would prescribe you to take your core building on a serious note.

And you don’t need to do multiple exercises. Pick one that are good and you can master.

For example, I have found that doing push ups is do much a strength building exercise.

Push ups work on all my core muscles – thighs, glutes, hips, fore arms, calf muscles, shoulders, deltoid etc.

Having strong Core muscles are like having strong and sturdy body frame. And this frame would be agile more with strength and flexibility to push you as a runner.

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