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
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