On my own running journey, the single biggest influence on bringing my 5K time down, was the introduction of a metronome to my training.
To run faster, one of two factors need to improve. We either need to extend our stride length, or increase our cadence.
The easier option is cadence. This simple refers to the number of steps we take per minute. So if we move our feet faster, we run faster. Simples.
Implementing that is the challenge, because the faster we move our feet, the more energy we use and the quicker we tire. So we need to train that over time.
The first step is to find out what your current cadence is at different paces. If you are trying to improve your 5k time, you want to know your cadence for a recent, high effort, 5km run.
When I first did this, I was running around 23 minutes for a 5K, and my cadence was in the mid to high 160s.
Often you might hear people say 180 is the magic number when it comes to cadence. Well I’m going to tell you there is no “Magic Number”. Cadence will vary from one runner to the next. All you need to know is if you increase yours, you will almost certainly run faster.
That is where the metronome comes in. What is a metronome?
It’s a device witch makes a sound at regular intervals, based on Beats Per Minute (BPM). A lot of modern day watches have a metronome built in, or you can download a free app. I use one called Metrotimer.
You can then decide if you want the beep to occur on every 1, 2 or even 4 steps. I always work on every 2 steps.
With the knowledge my 5k cadence was around the 166-168 mark I set the Metrotimer App to 85. Why? Well if you multiply 85 by 2, you get 170, so just above my current level.
So off I went, with a 5K session in my plan. I had my headphones on, so not to disturb any passers by, and with the metronome beeping in my ear, all I had to do was follow the rhythm and make sure my right foot (the one I tend to focus on), landed on the ground, each time the sound was made.
At first it was tough, my skinny long legs had never moved so fast. But once I settled into the beat, I found it quite soothing and it focused my mind.
As the weeks progressed I slowly increased the BPM. 172, 176, 180. Eventually I ran a 5K race with a cadence of 188. My time? 19:50, my first ever sub 20, and over 3 minutes quicker than when I first introduced the metronome.
7 years on I continue to use the metronome for my training. It’s my own personal pacer, ensuring I hit the target splits I want and run at a nice consistent rhythm throughout my sessions.
So if you want to run a faster 5k, or any distance to that matter (I once did an entire half marathon with my metronome set to a cadence of 180, I ran a PB), start using a metronome today.
If you would like more help with your running, why not consider signing up for a bespoke training plan. I offer feedback on every single session you do and will tailor the plan around your goals and availability.
