Running Tempo: Strategies to Increase Cadence and Improve Performance

How do you increase running tempo?

Increasing your running tempo, often synonymous with increasing your running cadence or stride rate, involves taking more steps per minute to enhance running efficiency, reduce injury risk, and potentially improve speed, without necessarily increasing stride length.

Understanding Running Tempo (Cadence)

Running tempo, in the context of increasing it, primarily refers to cadence, which is the number of steps you take per minute (SPM). While "tempo runs" refer to a specific type of sustained, moderately hard effort, the phrase "increase running tempo" almost universally points to optimizing your stride rate. A higher cadence, typically considered anything from 170-180+ SPM for recreational runners, is often associated with more efficient running mechanics and reduced impact forces.

Why Higher Cadence Matters:

• Reduced Ground Contact Time: Quicker steps mean less time spent on the ground, minimizing braking forces.
• Lower Impact Forces: Shorter strides often lead to landing with the foot closer to the body's center of mass, reducing stress on joints.
• Improved Running Economy: More efficient use of energy over distance.
• Enhanced Responsiveness: Quicker turnover allows for better adaptation to terrain changes and bursts of speed.

Measuring Your Current Cadence

Before you can increase your tempo, you need to know your baseline.

• Manual Count: Run at your typical comfortable pace for 30 seconds, count the number of times one foot (e.g., your right foot) strikes the ground, then multiply that number by 2 (for both feet) and then by 2 again (to get per minute).
• GPS Watches/Fitness Trackers: Most modern running watches, accelerometers, or foot pods provide real-time cadence data.
• Smartphone Apps: Many running apps can track cadence using the phone's accelerometer.

Strategies to Increase Running Tempo

Increasing your cadence is a gradual process that requires conscious effort and consistent practice. Aim for small, incremental increases (e.g., 5% at a time) rather than drastic changes.

1. The Metronome Technique

Using a digital metronome (available as apps or dedicated devices) is one of the most effective ways to establish and maintain a target cadence.

• Set a Target: Start by setting the metronome 5-10 BPM higher than your current average cadence.
• Synchronize Steps: Try to match your foot strikes to the beat of the metronome.
• Incorporate into Runs: Begin with short intervals (e.g., 1-2 minutes) during your regular runs, gradually increasing the duration.

2. Focus on Foot Strike and Quick Ground Contact

Shift your focus from pushing off the ground to quickly lifting your foot off the ground.

• Midfoot Landing: Aim to land lightly on your midfoot, directly under your hips, rather than heavily on your heel or toes.
• "Pitter-Patter" Sound: Imagine your feet making a light, quick "pitter-patter" sound on the ground, minimizing heavy thuds.
• Quick Turnover: Think about "cycling" your legs quickly, reducing the time your foot spends in contact with the ground.

3. Utilize Arm Drive for Rhythm

Your arm swing plays a crucial role in setting your running rhythm and influencing leg turnover.

• Efficient Arm Swing: Maintain a relaxed 90-degree bend at the elbow, swinging your arms forward and back (not across your body).
• Lead with Elbows: Focus on driving your elbows back to propel your body forward. A quicker arm swing naturally encourages a quicker leg turnover.

4. Incorporate Running Drills

Specific drills can help reinforce the neuromuscular patterns for a higher cadence.

• High Knees: Emphasizes quick leg lift and hip flexion.
• Butt Kicks: Focuses on hamstring curl and quick recovery of the lower leg.
• Quick Feet/Fast Feet: Rapid, small steps in place or over short distances to practice quick ground contact.
• A-Skips: Combines knee lift with arm drive, promoting coordination and rhythm.

5. Strength Training and Plyometrics

Building strength and power in key running muscles supports a higher, more sustainable cadence.

• Calf Raises: Strengthens the lower leg for efficient push-off.
• Glute Bridges/Hip Thrusts: Activates the glutes for powerful hip extension.
• Lunges/Squats: Builds overall leg strength and stability.
• Box Jumps/Jump Squats: Develops explosive power and reactivity, crucial for quick ground contact.
• Plyometric Drills: Bounding, hopping, and skipping improve elasticity and force production, allowing for faster leg turnover.

6. Short, Fast Intervals

Incorporating short bursts of higher speed into your training forces your body to adapt to a faster leg turnover.

• Strides: After an easy run, perform 4-6 x 100-meter strides at a comfortably fast pace, focusing on quick steps and good form.
• Short Hill Sprints: Running uphill naturally encourages a shorter, quicker stride.
• Fartleks: Unstructured play with speed, allowing you to experiment with higher cadences for varying durations.

7. Music with Specific BPM

Many runners find it helpful to run to music with a beats per minute (BPM) that matches their target cadence.

• Match BPM to SPM: Find playlists or create your own with songs at your desired SPM (e.g., 170-180 BPM).
• Use as a Guide: Let the rhythm of the music guide your foot strikes.

Important Considerations and Common Mistakes

• Don't Overstride: The goal is to take more steps, not necessarily longer steps. Overstriding (landing with your foot far in front of your body) is inefficient and can increase injury risk. Focus on landing directly under your hips.
• Gradual Progression: Attempting to dramatically increase your cadence overnight can lead to muscle fatigue or injury. Aim for small, incremental increases (e.g., 2-5 SPM per week or every few runs).
• Maintain Good Form: A higher cadence should complement, not compromise, good running form. Ensure your posture remains upright, shoulders relaxed, and hips stable.
• Listen to Your Body: If you experience pain or discomfort, reduce your efforts or take a break.
• It's About Efficiency, Not Just Speed: While a higher cadence can contribute to speed, its primary benefit is often improved running economy and reduced impact, which can lead to more enjoyable and sustainable running.

By systematically applying these strategies, you can gradually increase your running tempo, enhancing your efficiency, reducing your injury risk, and ultimately becoming a more effective runner.