Coach Atul Godbole answers your training related questions…

Q. Shubhankar asks: “How important is a cadence of 180. I typically do around 165-170spm”

A. A higher cadence is important for running efficiency and for injury prevention. A low cadence means you are wasting energy in vertical oscillation (the amount you jump high in the ground during each stride). Runners with a low cadence who try to run fast often end up over striding which results in a braking action (loss of running efficiency) and injury.

The vast majority of elite and sub-elite runners have cadences in the 180-200 range, with some even going as high as 220. A cadence of 180 is a good measure to aim for if your cadence is currently low. Dont shoot for 180 all of a sudden, try to increase in steps of 4-6. It will take a few weeks for it to become and feel unnatural.

Q. Ram asks: “How important is it to do a cooldown run post a tempo run? Any desirable ratio in terms of distance or pace?”

A. Cooldown is important. For about 10 minutes, after your tempo run (or any other workout really), do an easy run/jog or even walk if you are too tired from the main workout. The purpose is not running, but to cool down the muscles by using them at a much lower intensity.

Runners and triathletes, have training, diet, nutrition related queries? Send email to askthecoach@motiv8coaching.com