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So with today’s run, I focused on a key ingredient to running that the following video details clearly.  There are two types of runners —Gazelles and Gliders.  Watch the video and learn the strategy that can help age-group runners increase their times.

I would say focusing on HIT (High Intensity Training) is critical to getting cadence increased. You need to be able to know the cadence and feel it. 

I have measured my cadence on many occasions and I seem to comfortably settle into 85 – 88.  Not ideal.  I believe 90+ is really optimal. 

One important aspect of these two differing styles is:

Arm swing and movement.  Typically the legs following the arms.  In addition to the cadence of foot strikes take note of the arm swings of each example.

Enjoy your runs!