High Turnover - Page 2
That doesn’t mean the 180 foot falls per minute does not have the desired effect however. Even if the theory isn’t one size fits all, it does generally improve athletes’ stride and efficiency just striving for that number. Explains Hutchinson, “Over-striding is probably the most common mistake in running form, so anything that encourages you to take shorter, quicker steps helps.“
When you over-stride, your foot moves out in front of your body which causes a heel strike. An over-striding heel striker is essentially creating a small braking effect with every step. Not only can this slow you down, but it causes unnecessary impact on the joints, which can lead to overuse injuries.
With a high cadence, you naturally take shorter strides, which means your foot lands underneath your center of gravity. With no braking, your speed will increase and joint impact will decrease. Faster feet also mean you are in a better position to react to the quickly changing trail terrain.
Improving your cadence simply takes practice. Count your cadence a few times during a few runs a week, then work to increase it five percent. Fast-twitch training exercises, such as quick feet drills and ladder drills, also help.