As a follow-up to my previous post, here is a sample drill that can easily be performed to help shorten your running stride and increase your cadence.
The goal is to reach the ideal cadence of 95, which is 30 right (or left) foot strikes in 19 seconds. Ideally, these strides should be at a fairly swift pace but not your max speed. Be sure to be well warmed up and not fatigued, like at the end of a run.
Here is the process for the stride drill:
- Time how long it takes you to run for 30 right (or left) foot strikes
- Walk back to the starting point and recover completely
- Repeat the stride, working towards a goal of 19 seconds for the 30 foot strikes without increasing your speed significantly
- Complete the set of 6 to 8 intervals of 30 foot strikes
Let me know what you think if you'd like.