The goal in week four is to prevent the “ leaking ” of energy through low and slow cadence and longer stance times. Our muscles and tendons are like rubber bands. When stretched, they store energy which is released to return to normal resting posture. At low cadences and higher stance times, runners lose the rubberband-like effect.
Goals for Week Four
165-180 Steps/Min (ea. individual step) or 82-90 Strides/Min (per leg).
Reduce time in the loaded position.
Continue to build strength with runner-specific exercises.
Reduce stance time to .2 – .25 sec.
Running Midfoot with Forward Lean and Ideal Cadence at Week Four
Week four builds on running efficiency, adding an improved cadence to the forward lean of week three. Typically, heel strikers and over-striders spend too much time on the ground and have lower-than-average or ideal cadences. Reducing stance times and increasing cadence improves the use of the stored elastic energy a muscle can provide, uses less energy, and creates additional running efficiency. Below is a chart to track your Week Four runs. Continue to run as you normally would at this time of the year. It should not interrupt your current training.