What is Kipchoge's cadence?

Imagine yourself on a crisp morning, lacing up your running shoes, ready to hit the track. Your heart beats faster, anticipating the thrill of the sprint. Your focus sharpens; it's just you and the open path ahead. Suddenly, a figure glides effortlessly past you. It's Eliud Kipchoge, the world's fastest marathon runner. As you watch, you can't help but wonder, "What's his secret?"

The Pulse of a Champion

Kipchoge's secret is his rhythm, his cadence. A relentless, hypnotic beat that propels him forward like a metronome set to a symphony of speed. But what exactly is cadence?

Cadence refers to the number of steps a runner takes in a minute. It's a crucial aspect of running mechanics and can make the difference between a sluggish jog and a record-breaking sprint.

The Magic Number: 180

For Kipchoge, his magic number is around 180 steps per minute. This rapid-fire stepping rate is a far cry from the average recreational runner's cadence, which usually hovers around 150-170 steps per minute. So, why does this matter?

The Power of Cadence

A higher cadence can:

• Improve running efficiency
• Reduce risk of injury
• Enhance speed and performance

By taking more steps per minute, Kipchoge keeps his body aligned, his movement fluid, and his momentum constant. This minimizes energy wastage and optimizes his stride.

So, how can you tap into your own 'Kipchoge cadence'?

Step 1: Know Your Current Cadence

First, you need to find out your current cadence. Use a running watch or a simple metronome app to count your steps over a minute of running at a comfortable pace.

Step 2: Aim for Incremental Increases

Don't try to jump straight to 180. Aim for a 5-10% increase in your current cadence. For example, if your current cadence is 160, aim for 168-176 steps per minute.

Step 3: Practice Makes Perfect

Incorporate cadence drills into your training routine. This could be as simple as running with a metronome set to your desired step rate, or using music with a matching beat to help you maintain rhythm.

Step 4: Listen to Your Body

Finally, while a higher cadence is generally beneficial, it's not a one-size-fits-all solution. Listen to your body, adjust your rhythm as needed, and remember that improving cadence is a gradual process.

Ready to Run?

Eliud Kipchoge's cadence may seem like an unreachable dream, but with understanding, practice, and patience, you can begin to unlock your own running potential. So lace up, tune in, and prepare to run like never before.

Is it easy? No. Is it worth it? Just ask Kipchoge.