Run Cadence | Avoid This Mistake

ERIC ORTON RUNNING ACADEMY:
Join Coach Eric Orton, author of BORN TO RUN 2 and THE COOL IMPOSSIBLE, as he discusses training, performing, and all things running.
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Eric is the former Director of Fitness at the University of Colorado Health Sciences Center, World renown Ultra Running/Marathon coach, international author/speaker, and has operated his online coaching business for the last 25 years.
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[@mikebaker3261]

Such a good mindset shift, this is so helpful. It has helped me to stop overstriding and basically eliminated my niggles in both heels and hamstrings. Together with leg stiffness, I'm running so much more efficiently. Thanks Coach.

[@javiq38]

THIS IS WHAT I NEEDED! 1:17 seconds and I have an entirely new mindset. Thank you so much!

[@alanramos4431]

Excellent suggestion! That mental switch works better than focusing on that knee lift! Thx for excellent advice! By the way…my cadence so much better!

[@ganeshiyer906]

Coach - thank you for this great content. The “squishing a bug” visualisation has been greatly helpful to me. I feel strong during the run and am able to hit 180+ cadence at even slow zone 2 runs!

[@BornToRunCoach]

Love it, thanks for letting me know how much this helped.

[@mikeluxton9969]

I've been using this on all my runs since watching. It's amazing the difference it can make. I live in the Ozarks, so hills are a part (the majority) of all my runs and "squishing bugs" has REALLY helped, especially on the ascents. I just keep telling myself "squish the bugs" like a mantra and it totally changes the way you use that energy. It somehow makes me feel lighter on my contact with the surface?

[@TimLines]

This is exactly what I need to improve on.

[@bruceh8702]

so interesting...the complete opposite mental cue than chi or pose method. will give this a try because I do see the difference in 'choppiness'. thanks, Coach!

[@BornToRunCoach]

Yup. It's all about how you teach. So many runners hear "lift" and they lose all contact with the ground and don't propel themselves forward...just up and down. Sends their HR thru the roof and is very inefficient. Notice how you naturally run fast up a flight of stairs, you drive into each step.

[@bruceh8702]

@@BornToRunCoach yes. I totally get it. interested about the HR skyrocketing....will give it a shot and see how it impacts the HR....thank you!

[@180sxdeano]

Tried this yesterday in my first triathlon! Was getting massive cramps in my calves past few runs (5kms), the tri run was 10km and haven’t ran that for years! But put in practice some of your techniques and did the whole 10km in 47 mins, and had no calve, knee, ankle hip problems after, my last 3km lap was the fastest by 40 secs! Using the Altra Escalante, I want to try going to the zeros again next pair, altra wear out fast

[@honza1859]

Hi, thanks for a great advice. But anyway - how should I properly "push the ground" ie "generate force to the ground"? What muscles (tendons) should work and how long in time should the pushoff phase last - should I try as short pushoff phase as possible or should it last longer to produce more force? And in what direction should I apply the force? Parallel to the ground to move forward or directly down?... And how hard should I produce the force? Because when there is too much force than the steps are more like a big jumps that are not so "fluent". And how to do it to have low vertical oscillation even when pushing hard? Thank you in advance for any answers.

[@TadeuszCantwell]

Thanks for the visual demonstation. I have been visualising my legs popping off the ground, but might still have too much focus on the knee lift.

[@Joel1Smith]

I have enjoyed your book and your videos. I am now comfortable running at 180 step cadence. I have just begun running again after a decade of not running. I am running at about an 8:30 pace and will continue to improve. I am confused about the best approach to run faster. It doesn't seem that you want the cadence to continue to increase so that just leaves a longer stride. What is the proper mechanism to increase stride length without messing up form.

[@BornToRunCoach]

Lots of ongoing videos on how to get stronger and faster. But as far as cadence, cadence will definitely increase at higher speeds. The key is to perfect 180 cadence when running easy. So dive into some of the videos on force production to help improve stride length.

[@JM23007]

Just ordered The Cool Impossible. Thanks Coach, your videos have helped a ton.

[@javiq38]

Same!

[@EddieLMO]

Some say pull, others say push. I don’t know how to run anymore 😭

[@BornToRunCoach]

Try running up a flight of stairs or a hill....or even jumping, without providing force into the ground.

[@laurajoyce7857]

Now I get it! I was actually finding it hard to stay close to the wall when rock lobstering tonight, which must mean I'm getting it right? Thanks Coach!

[@outtherefishingandprospect4521]

I know this is a cadence video but I am just starting out on the 90 program and am wondering about running watches and if you suggest any for use during the program. Especially older ones I might be able to pickup cheaper. Thanks

[@BornToRunCoach]

I would look at some of the lower priced Garmin, they are excellent. I use a Suunto and like it a lot. Most watches have so many bells and whistles that most don't use, so really comes down to how you want to use it. But they are a great way to monitor your gear zones for speed and to just track what you do each day.

[@ajb02j]

I second the cheap Garmin. I got the forerunner 45 right before starting the 90 day program. I take a minute or two setting up my workout the night before and it'll beep at me when I'm off pace.