3d (edited) • General discussion
Breathing Easier with High Cadence
Virtually all beginner runners report struggling to breathe, which makes perfect sense because any running is intense for anyone not accustomed to it, but over the years, I've discovered a way to make running much easier, even in the first few weeks.
The secret is taking quick, tiny steps. We call this high cadence, but that's just part of what makes my program easier. There are four parts:
- High cadence
- Only running for the duration that is appropriate for your current fitness.
- Keeping the duration of the entire workout within what is appropriate for your current fitness.
- Progressing extremely gradually over a period of months, not weeks.
- The diagnostic test will help with #2 and #3, and for those registering for my premium program, there will be a specific schedule with every day's workout prescribed. However, you can certainly determine this on your own. Using my schedule will likely provide reassurance.
Now, more on cadence: Start with running in place. You want to aim for 170 steps per minute. Download a metronome phone app and set it to beep 170 times per minute. 180 is considered ideal, but it'll be easy to move up to that, later. Alternatively, you may want to set your app to half that and only count every other step. Either is fine.
I've attached two videos to help with mastering cadence. In the second video, the man, Scott, a member of my local group, has his metronome beeping at 90, because he's counting every other step.
1
0 comments
Breathing Easier with High Cadence
skool.com/beginnerrunner
Running Coach Deb helps beginner runners start running with training tips, motivation, a walk to run to 5K training plan, and a community for support.
Powered by