The Four Elements - Cadence : New Balance

Good Form

cadence

For many people making the transition, aiming for a cadence of 180 steps per minute (or 3 per second) is the element which requires the most work. A higher cadence works with the other principles to conserve energy by reducing the temptation to over-stride. Keeping this tempo encourages you to run lighter, resulting in a more efficient form that helps to prevent injury.

lean

How to Find It: Cadence

1
Count your right foot strikes for 30 seconds, then multiply by 4.
2
Try using this tempo track to set your pace on your next run.

2 Comments

SteadyWalker

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May 20th 2011 at 3:00 AM EST

When your rep came to our No Boundaries training I understood him to say there is a list of music for varying cadences on your website but I'm not seeing it. Can you let me know where to find that? Thanks.

JustineS

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August 25th 2011 at 1:56 PM EST

@SteadyWalker Was it http://jog.fm? They just tweeted about this article

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Shoes

Good Form Running can be achieved in any footwear, but a shoe that encourages a more neutral foot position will be helpful for many runners – particularly those embracing a midfoot strike for the first time.