111. How cadence can transform your running
Typically running isn't a quick win sport, it takes years of clocking miles on the legs to see progress. The only secret is... CONSISTENCY.
Except... what if I told you that adjusting your running cadence could transform your running!! It's likely the only research backed running metric that is proven to reduce over use running related injuries (outside of course just running less and slower, but who wants to do that). And it's something you can change immediately! This ep is here to teach you how.
In this ep I discuss how checking and adjusting your cadence is really the simplest way to make running more efficient and reduce your injury risk. This of course only really applies to those who's cadence needs adjustment. So tune in to learn how to check your cadence, what is good or bad and what you can do about it.
I cover;
- what is cadence and how you can measure it
- what the research says we should do
- cadence related biomechanical changes; stride length + impact forces
- tibial bone stress, patellofemoral pain + risk reduction
- easiest way to implement a cadence change
Some of the resources I mentioned in the show;
https://pubmed.ncbi.nlm.nih.gov/25156183/
https://pubmed.ncbi.nlm.nih.gov/15126720/
https://pubmed.ncbi.nlm.nih.gov/29846979/
https://pubmed.ncbi.nlm.nih.gov/19915501/
Luke Nelson blog post - https://www.healthhp.com.au/post/the-many-effects-of-increasing-cadence
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