Cadence is Too Slow - Deepstash
How to Cope With Intrusive Thoughts

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How to Cope With Intrusive Thoughts

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Cadence is Too Slow

Cadence is Too Slow

  1. A common problem with beginning runners is they simply are not turning over their feet quick enough.
  2. Efficient running occurs at 180 steps per minute. It is common for beginners to run with a cadence of 140 to 160 steps per minute.
  3. At these low cadences, you are either :
  • spending too much time on your landing, adding unnecessary height to each step, or
  • your muscles are not properly engaged. 


333 reads


Adding Speed and Mileage (cont.)

Adding Speed and Mileage (cont.)

Once you have built a decent base through strength development and speed work, you can start to expand the mileage. Increase your mileage as long as it falls around the 8 minute per mile rule.

Train running anywhere from 2 to 6 days per week, but

  • for every dista...


185 reads

Adding Speed and Mileage

Adding Speed and Mileage

Working on sprints will increase your VO2 max, conditioning, explosiveness, mental fortitude, and lean body mass.

Beginners should start with shorter distance sprints, anywhere from 50-200 yards. Once you are better conditioned,...


204 reads

Lack of Muscle Endurance

Lack of Muscle Endurance

  1. While running, the muscles of the posterior chain and core should be engaged throughout the stride.
  2. When many runners learn the push, extend, and pull method of the landing, they often become sore in the hamstring and gluteal muscles because they are not used to thi...


240 reads

Unable to Open Up Your Stride (cont.)

Unable to Open Up Your Stride (cont.)

  1. Upon landing on the mid-to-fore foot you should :
  • focus first on pushing back and off of the foot,
  • then transitioning into quickly extending the leg behind, and
  • lastly pulling the heel back towards the butt,
  • then forward to carry in to the next ste...


289 reads

Unable to Open Up Your Stride

Unable to Open Up Your Stride

There are two possible issues if you are unable to open up your stride:

  1. your mobility, or
  2. the way you land and carry over to the next stride.

If mobility is the issue, look at obvious problem areas. Are your hip ...


371 reads

Run Right, or Don‘t Run

Run Right, or Don‘t Run

If you want to run to improve your health, then learn how run the right way or you’re far better off walking.

  • If you have had any joint pain, shin splints, foot pain, tendon pain, or complete stagnations in your running within the past 6 months, check your form and sp...


234 reads

Speed Over Distance

Speed Over Distance

Basic running technique has to be established before work can begin on speed and inefficiencies.

This includes:

  • learning to land on the mid-to-forefoot,
  • having a relaxed jaw,
  • hands at or just below 90 degrees swinging lightly with the opposite...


580 reads

Running in Proper Form is Important

Running in Proper Form is Important

Running is an essential function that every human should be able to perform correctly. But most people don’t.

Running quantity has trumped quality for a long time.

This isn’t elitism, or about having to be fast to run, but rather the necessity of need...


1.03K reads

Adding Speed and Mileage (cont.)

Adding Speed and Mileage (cont.)

Figure out which part of your running form is lagging and work specifically on that issue.

Then work on speed while slowly increasing the mileage within an 8 minute per mile time frame. 

Eg, if you can run 2 miles in 18 minutes, loo...


175 reads

Speed is often overlooked, but is a very important factor

Speed is often overlooked, but is a very important factor

Every human should be able to run a mile in 8 minutes with proper form.

If you can’t run an 8-minute mile, there’s a good chance you’re not able to open up your stride, quicken your cadence, or don’t have adequate muscle conditioning for the length of your run. 


495 reads

Lack of Muscle Endurance (cont.)

Lack of Muscle Endurance (cont.)

Exercises to create a stronger runner include:

  1. calf raises,
  2. reverse lunges, and
  3. barbell hip thrusts.

Plyometric exercises like box jumps or jumping lunges are also fantastic for conditioning and develop explosive power.

When working on plyometric ex...


228 reads




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