Learn to Run Series – Cadence and Push-Off

The video below covers important topics of ground contact and push-off, specifically the dynamics involved, the pitfalls to avoid and finally drills to promote shorter ground contact and stronger ground push-off.

Here are the key take-aways:

• When running you want to limit your ground contact time as much as possible, in other words high leg turnover or cadence.
• Whether striking on mid-foot or the fore-foot you want to roll the foot as quickly as possible to the ball of the foot and have a active push-off.
• While short ground contact promotes a faster run the other benefit is that it reduces the time the legs experience the severe loads during the foot strike.

Video by Forward Running

Image Attribution: Designed by Freepik

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