2: Run at this cadence for one week
- Practice running at your measured cadence for one week. Practice matching your cadence to the beat of the metronome with every step you take. This will train you to maintain a steady cadence no matter what your speed.
- Your stride length should open behind you when you run faster or when running downhill. When you run uphill, you'll need to shorten your stride to keep the same cadence.
More: 4 Downhill Running Workouts to Build Strength and Speed
3: Increase your cadence to fall between 170 to 180 strides/minute
- If you're tall or long-legged, you should run with a cadence closer to 170 strides/minute. If you have shorter legs, aim for a cadence closer to 180 strides/minute. After a week of running at your starting cadence, increase the setting on your metronome by one beat per minute, and complete every run for a week at your new cadence.
- Your body won't even notice this gradual increase. Continue to increase your cadence just one beat per minute every week until you get to 170. Stay at that level for a few weeks. If you need to increase your cadence to match your body make-up, resume increasing your cadence by one stride per minute each week until you reach your optimal cadence.
More: 5 Bad Running Habits and How to Break Them
4: Run to a waltz beat
- When you're first practicing with the metronome, I recommend setting it so it beats for every footfall. But, the constant beeping can drive you crazy. To avoid this, set your metronome to beep on every third foot strike. Your footsteps with the beat would go: right 2, 3?left 2, 3?right 2, 3?left 2, 3?beep 2, 3?beep 2, 3?just like a waltz. I suggest using the waltz rhythm as soon as you have gotten through your first week of using a metronome. Divide your cadence by three to find your waltz beat.
It's also important to practice the ChiRunning basics when working with the metronome. Engage your core, align your posture, lean slightly from the ankles, and land in a soft, midfoot strike. You'll be amazed at how a quick cadence helps all these elements fall into place.
More: How ChiRunning Reduces Injury
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