Here are some PT exercises to improve cadence during running:
- Metronome drills. A metronome is a device that produces a regular, metrical beat. You can use a metronome to help you pace yourself and maintain a higher cadence. To do a metronome drill, set the metronome to a desired beat per minute (BPM). Start by walking at the desired BPM, then gradually increase your speed until you are running. Focus on keeping your steps in sync with the beat.
- High knees. This drill helps to increase your cadence and foot turnover. To do a high knees drill, run in place and lift your knees up towards your chest. Make sure to keep your back straight and your core engaged.
- Butt kicks. This drill also helps to increase your cadence and foot turnover. To do a butt kicks drill, run in place and kick your heels up towards your buttocks. Make sure to keep your back straight and your core engaged.
- A-skips. This drill helps to improve your running form and cadence. To do an A-skips drill, run forward and take long, bounding strides. As you stride, bring your right knee up and swing your left arm across your body. Then, bring your left knee up and swing your right arm across your body. Continue alternating sides.
- Ladder drills. Ladder drills are a great way to improve your footwork and cadence. To do a ladder drill, place a ladder on the ground with the rungs spaced about 6 inches apart. Run through the ladder, placing one foot in each rung. Focus on keeping your steps short and quick.
You can perform these exercises as a warm-up before your run or as a standalone workout. Start with 2-3 sets of 10-12 repetitions of each exercise. As you get stronger, you can increase the number of sets and repetitions.
It is important to listen to your body and stop if you experience any pain. If you have any concerns, be sure to talk to your doctor or a physical therapist.
By incorporating these PT exercises into your routine, you can improve your cadence during running and reduce your risk of injury.