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How Skillathletic can get you a proper running cadence with little or zero experience

As Jesse Owens once said: “No matter what you find at the end of a run, the important thing is how you feel while you’re running. The miracle is not to have reached the finish line, but to have had the courage to start.”

Running is part of man’s nature. Man’s ability to stand upright, place one foot in front of the other and start running is one of the determinants that separate us from other mammals, the very driving force of human evolution.

It is for this reason that talking about the history of running would be reductive, since running transcends the very concept of history. Running has been a human feature since the dawn of times. It is what over millions of years has made us into what we are today.

Of course, man’s desire and ambition had to turn the most basic of athletic movements into an athletic competition. In fact, the first traces of competitive racing were born and developed in competitive races in various areas such as Greece, Egypt, Asia and the Eastern African Rift Valley. The Tailteann Games, an Irish sports festival in honour of the goddess Tailtiu, dates back to 1829 BC, and is one of the first records of competitive racing.

RUNNING

Running was also one of the most popular and practiced disciplines since the first Olympics in 776 BC. Today, running is still one of the most followed and practiced athletic disciplines, and it has been divided into many categories of either speed, endurance or a combination of these. Turning running into a competitive sport made us talk about running cadence, how you can get a proper running cadence depending on the sport practiced and so on.

Running was also one of the most popular and practiced disciplines since the first Olympics in 776 BC. Today, running is still one of the most followed and practiced athletic disciplines, and it has been divided into many categories of either speed, endurance or a combination of these. Turning running into a competitive sport made us talk about running cadence, how you can get a proper running cadence depending on the sport practiced and so on.

RACES
How to run for dummies

How to run for dummies

RUN 4 DUMS

Although running is probably one of the most natural movements known to man, analysing the movement of the race in its kinetic phases is essential to be able to get a proper running cadence and reap huge benefits with low efforts.

Regardless of whether you are running behind your prey in prehistoric times or running the New York Marathon in 2020, any proper running cadence consists of a few key stages that have remained unchanged for millions of years. A proper running cadence can be divided into two phases: positioning and oscillation, which can be further divided into impact/absorption, propulsion, initial and final oscillation.

Each limb of the lower body works oppositely to the other. When one side is in lifting up, or in the propulsion phase, the other one is in the oscillation/recovery phase, preparing for the impact on the ground.

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TECHNIQUE
Foot Impact / Absorption

Foot Impact / Absorption

FASTER

This phase occurs when the foot comes into initial contact with the ground. The correct way to impact with the ground starts with the forefoot, followed by foot and heel.

The foot impact also begins the absorption phase, as the forces resulting from the initial contact are attenuated throughout the lower end. The absorption of forces continues as the body moves from impact to an intermediate position, during a previous walking cycle.

Intermediate position

Intermediate position

PUSH

The intermediate position is defined as the moment when either of the two lower limbs has its knee flexed directly below the trunk, pelvis and hips. It is at this point that the propulsion begins. When the hip and knee are in the extension phase and the ankle is in plantar flexion. Propulsion continues until the leg extends behind the body and the big toe lifts off the ground. This particular phase is called propulsion, and it is what pushes the movement.

This involves maximum hip extension, knee extension and plantar flexion for the subject, with the result that the body is pushed forward by this movement and the ankle/foot leaves the ground at the beginning of the initial oscillation.

Oscillation phase

Oscillation phase

RESIST

Initial oscillation is the response of extension reflexes and concentric movements to the body’s propulsive movements. The initial oscillation ends halfway through the movement, when the limb is again directly below the trunk, pelvis and hip with the knee joint flexed and the hip joint in motion.

Terminal oscillation begins when the flexion of the hip continues to the point of activation of the extension reflex of the hip extenders. The knee begins to extend slightly as it swings toward the front of the body. The foot then impacts the ground (impact phase), completing the run cycle of one side of the lower extremity.

Useful tips for a proper running cadence

Useful tips for a proper running cadence

CADENCE

Innate or not, running is always perfectible. In fact, running presents quite a few congenital defects, which if not promptly corrected can be counterproductive for any athletic performance, as well as having unpleasant effects on your muscles and joints.

The commonest defects found are in posture, cadence, support, and muscle tension during the race. For example, one of the most incorrect postures for running novices is the one with the hips facing forward and parallel to the trunk, which results in extremely incorrect support and a consequent repercussion on the joints involved.

Contrary to common knowledge, the maxim “slow and steady wins the race” is not indicated under every circumstance and it actually leads to often counterproductive effects.

RUN WELL

To have a clear improvement on your performance, what is really needed is to be able to train on equipment that facilitates proper running cadence and posture, even better if in training formats that improve not only the style of locomotion, but also its power, coordination and endurance.

Running in a SKILLATHLETIC class

Running in a SKILLATHLETIC class

SKILL-A-RUN

It is therefore not surprising that training on SKILLMILL, especially if associated with an entire SKILLATHLETIC workout, is one of the best ways to improve your running from every point of view. For example, by training in a FAST class, you can learn how to improve your coordination and reach new peaks in speed, without running the risk of burdening your joints and muscles.

In the same way, to strengthen all the areas that are subject to considerable physical efforts during the race, training with BRAVE and MIGHTY, because of their focus on SLED and POWER workouts, is particularly suitable. Finally, if keeping the right posture as you run is your goal, then what you need to do is to subscribe to a BOOST class immediately and work on your STAMINA.

How to subscribe, you say?

Check out our current open studio and contact the closest one for a trial class!

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