As part of my goal in creating @mckennaonthemove, I want to help and encourage people to accomplish their health and fitness goals. I’ve always run for one reason or another, but I didn’t always know what I was doing. For my entire soccer career I had help from family, coaches and specialists to help guide me to do the things that I needed to do in order to get better everyday. However, when I stopped playing soccer and started running, I didn’t have that. I spent lots of time, money and trial to figure out what worked best for me. Disclaimer: What worked best for me may or may not work best for you. However, I’m happy to share what I learned and see if we can adapt it to your experiences and goals to get you where you’d like to be. First and foremost was interval running. Some call it walk/jogging. I started this with a $30 timex. I advanced from that Timex to Garmin running watches. Each and every one I’ve had I set a 4:1 jog/walk. I can then choose to use it or skip it as needed. Secondly, (years later) would have to be cadence. I learned about this through the book called Chi Running. I’m not saying that everything in the book is for everyone or that everything in the book will work for everyone. However, you read/listen to the whole thing and then apply what you think will work for you. I learned that you can get a free metronome app for your phone. You play the metronome in your ear buds while running to find your cadence. You can also use a Garmin watch to find out what your current cadence is too. Once you know your current cadence you can decide if/how much you want to change it. I decided that I wanted to be closer to 180 BPM (beats per minute). So I increased the cadence by 5% or less every week until I was running at my desired cadence. From there I spent a year on the treadmill building muscle memory for this cadence. You see, Chi Running taught me that cadence and pace are supposed to be independent of each other. However, when I tried this outside I found it hard to believe. When I tried it on a treadmill, I found it was true. Once I built muscle memory around this for a year I was better suited to apply it outside. The pace is supposed to come from 1 degree or 2 degrees (or some very small number) of lean forward. Lean forward speed up, straighten up and slow down. Just take some time to figure out what works for you when you read or listen to what others say on how to get better. Take your time and don’t make too big of changes at once.
thanks for joining me on this journey.