Posts tagged Cadence Drills
RED Episode #18: Off the Road Again

Special thanks to our sponsor, Health I.Q.!  Health I.Q. celebrates the healthy choices people make by helping them find lower rates on life insurance.  If you are a weightlifter, swimmer, yogi, runner, or cyclist, you could get rewarded for the healthy lifestyle you are living.  For more information and to see if you qualify, go to or mention the promo code RED when you talk to a Health I.Q. agent at 1 (800) 549-1664.  A big thank you to them for sponsoring this week's show.


In this episode we show you what we do when we are off the road and training for upcoming races.  During the week, there are strength training, yoga, swimming, and running days.  This happens to be a day when we practice cadence drills.  A running drill in Jeff Galloway's training programs at, this drill helps you create quick turnover during run-walk-run intervals.


No, this week we are not indulging.  We make spring rolls, which are a low-calorie snack or lunch option.  

These spring rolls include:

Rice Paper Wrappers

Steamed Shrimp

Sliced Red Bell Pepper

Pre-Shredded Carrot

Sliced Hot House Cucumbers soaked in Rice Vinegar

Sliced Jalapeno

Cilantro Leaves

That is what was in our version, which was inspired by this recipe from Food Network .


This week, instead of a cocktail or craft beer, we show you what we do to jazz up water to keep us hydrated.  We add fruit to our water and often use no sodium sparkling water to vary up our beverages.  To have more fun, we put the water in these Star Wars tikis from ThinkGeek. 


Thanks for watching!  Please subscribe and rate us in iTunes. We would love to hear your feedback or about places we should feature in upcoming episodes.  You can follow us as we accomplish, explore, and indulge on our websiteTwitterInstagram, and Facebook.  



Quick Bite # 15: Cadence Drills with Jeff Galloway

Welcome back for another Quick Bite!  This time it is a “bite” of information about Jeff Galloway’s Training Program, using the Run-Walk-Run Method.

On Sunday, August 6th, America’s Coach and Olympian, Jeff Galloway, hosted a running school at the Orlando Track Shack in Orlando, Florida.

He talked about the different aspects of his training program including the long run component, the maintenance runs during the week, and drills that can improve your cadence and ability to use momentum to conserve resources when running.

Here, in this quick bite, he talks about Cadence Drills.  They are a drill that I practice once a week, usually on a Tuesday or a Thursday, to increase turnover, or the number of steps I can get into a 15 or 30-second interval.  It helps me remember to keep the stride short and the steps quick to increase that turnover, but do it in such a way that does not leave me huffing and puffing.

These drills really challenge me and at the end I am usually covered in sweat, and I've hit a barrier where I can't do anymore steps because I am huffing and puffing.  That's when I know it is time to back off on the number of steps I do within that 30-seconds. Early in the training season, I do 4 every Tuesday along with 4 of the Acceleration Gliders.  I work up to doing 6-8 on a Tuesday.   I can really tell when I have been doing them consistently because then I don't have to correct myself for making my steps too wide or long as often during races, 400s, 800s, or race rehearsal segments.  It feels better when I keep them short in terms of any "weak links" and my attempts to avoid IT Band issues.  It just feels better overall because it helps me get into a rhythm.

There are videos on Jeff’s website that are great resources when it comes to incorporating these drills into your training.

Thanks to the Orlando Track Shack for allowing us to film this Quick Bite!

Orlando Track Shack 

Jeff's Websites for training resources, JG 13.1 Race Weekend, and his blog  

Jeff's Training calendars for RunDisney 

Jeff's YouTube Videos 

Let us know what you think!  Follow us on TwitterInstagramFacebook, or leave comments on  to tell us your thoughts about the episode or to let us know about races we should run, restaurants we need to visit, or places where we can sample tasty beverages and share them with everyone.  Our goal to share these experiences so everyone can accomplish, explore, and indulge, too!