Baby steps may be the key to going harder and faster for longer
Right now your strides are probably too long and too few, says exercise physiologist Adam St. Pierre. That can cause an aggressive heel strike that puts you at risk for stress fractures, knee pain, and shin splints.
Bonus: Baby steps are also more efficient, so you can harder and faster for longerâ€”no matter if youâ€™re on a treadmill, on the road, or on a trail.
Teach yourself to be lighter on your feet. A metronome app like Run Tempo ($1, iOS) or RunningCadence (free, Android) can help you time out your stride.
Aim for at least 160 beats per minute. Then, without increasing your speed, raise the cadence by 5 percent and adjust your stride rate to match it.
After a couple of minutes, go back to your original cadence and notice how different it feels. â€œRunning at a higher cadence should feel smoother and lighter,â€ says St. Pierre.
Source byÂ menshealth