A simple exercise that will help you to run

Novice runners seems that the wider step, the higher the rate. In fact, the seven-league steps not only add speed, but also are the causes of injuries and joint problems. Train yourself to step quite difficult to correct width, but possible. Runner's World Coach Jenny Hadfield talks about a simple technique that will help you.

Cadence - is the frequency of your steps during running. According to legendary coach Jack Daniels (Jack Daniels), the perfect cadence - is 90 (180 - both) touches the ground with one foot in a minute, but the number may vary depending on the length of your legs.

If your cadence is much less than 90, then you are doing too wide steps, trying to cover the greatest possible distance at a time. This is the standard error of beginners.

Fix it can be a simple exercise that you need to perform 1-2 times a week during the cross-country training.

To warm up Jenny Hadfield (Jenny Hadfield) advises walk 2-3 minutes and then run for 3-5 minutes at a light pace. Now we need to do this exercise four times:

1. Start running in place, trying to make a quick light steps. The foot should touch the ground directly below the hip. Not landed on the heel and at the toe, and the middle part of the foot. The goal - 90 touches the ground per minute for one leg 180 or to both.
2. Then try to measure your cadence while running in place. This can be done in several ways:
   • calculate how much time your right foot hits the ground for 30 seconds, and double that number;
   • use a sports watch or a special application that can be considered cadence;
   • choose a song from 180 BPM and adjust to the pace of it.
3. Once you get to reach the cherished 90 beats, tilt your body forward slightly, keeping the right cadence, and go to the normal running. Try to run as 15-20 seconds, and then step 1 minute.
4. Focus on getting your steps were fast, foot landed on the ground under the thigh, and do not throw away far ahead.

Doing this exercise during a workout will help the body to adapt to the new version runs with optimal cadence. Training will take some time, but the results are worth the effort.