2: Run at this cadence for one week
- Practice running at your measured cadence for one week. Practice matching your cadence to the beat of the metronome with every step you take. This will train you to maintain a steady cadence no matter what your speed.
- Your stride length should open behind you when you run faster or when running downhill. When you run uphill, you'll need to shorten your stride to keep the same cadence.
More: 4 Downhill Running Workouts to Build Strength and Speed
3: Increase your cadence to fall between 170 to 180 strides/minute
- If you're tall or long-legged, you should run with a cadence closer to 170 strides/minute. If you have shorter legs, aim for a cadence closer to 180 strides/minute. After a week of running at your starting cadence, increase the setting on your metronome by one beat per minute, and complete every run for a week at your new cadence.
- Your body won't even notice this gradual increase. Continue to increase your cadence just one beat per minute every week until you get to 170. Stay at that level for a few weeks. If you need to increase your cadence to match your body make-up, resume increasing your cadence by one stride per minute each week until you reach your optimal cadence.
More: 5 Bad Running Habits and How to Break Them
4: Run to a waltz beat
- When you're first practicing with the metronome, I recommend setting it so it beats for every footfall. But, the constant beeping can drive you crazy. To avoid this, set your metronome to beep on every third foot strike. Your footsteps with the beat would go: right 2, 3?left 2, 3?right 2, 3?left 2, 3?beep 2, 3?beep 2, 3?just like a waltz. I suggest using the waltz rhythm as soon as you have gotten through your first week of using a metronome. Divide your cadence by three to find your waltz beat.
It's also important to practice the ChiRunning basics when working with the metronome. Engage your core, align your posture, lean slightly from the ankles, and land in a soft, midfoot strike. You'll be amazed at how a quick cadence helps all these elements fall into place.
More: How ChiRunning Reduces Injury
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About the Author
Danny Dreyer is the creator of ChiRunning? and ChiWalking?, revolutionary forms of moving that blend T'ai Chi with running and walking. ChiRunning and ChiWalking by Danny and Katherine Dreyer are No. 1 sellers with over 350,000 copies sold. Chi Marathon hits shelves March 2012. The ChiRunning app is now available for iPhone (Android version available Fall 2013). As an accomplished ultra marathoner, Danny speaks at prestigious wellness events across the country. He has taught training groups, including the AIDS Marathon and Team in Training and USA/FIT. Danny, along with more than 180 Certified Instructors, holds capacity-filled clinics around the world. Danny's lifestyle is steeped in holistic living, meditation, and personal wellness and is the foundation of what he teaches.
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