Making changes
Aim to increase your cadence by five percent at a time. Slowly, you can begin to work in short runs for concentrating on running at a predetermined cadence—and aiming to make the cadence part of your muscle memory.
“Achieving [proper] foot landing change naturally impacts the cadence,” Seiler says. “In other words, my recommendation is to find ways to bring more focus to those few tenths of a second the foot contacts the ground. Cadence will take care of itself when you get that right.”
Tracking your progress
If you want to chart your change in cadence, there are a few apps and gadgets worth trying. iSmoothRun Pro ($5.99) comes with the usual running app features, including GPS, a workout editor and coach, but the app also has a cadence tracker and built-in metronome. The Milestone Pod ($24.95) and the Ambiorun ($119) are two of a handful of new foot pods that strap to your shoe to provide a range of data, from stride length to cadence to strike type—all of which is available on the app.
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