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The Extraordinary League
Welcome to The Extraordinary League, a podcast series designed for our running and health community, offering insights and inspiration for group participants and 1:1 coaching clients from around the globe. This series dives into our monthly challenges, providing guidance and strategies to enhance your training experience. It's a platform for sharing the ups and downs of training, fostering a supportive environment where listeners can gain motivation and advice from a worldwide network of peers. Through engaging discussions, we explore diverse perspectives on training, nutrition, and well-being, aiming to empower you in your journey toward personal achievement. Tune in to join a community committed to pushing limits and celebrating every milestone along the way. Welcome to your next step in extraordinary training with The Extraordinary League.
The Extraordinary League
Back2Basics - Acceleration Gliders & Cadence Drills (All Levels)
Welcome to today’s session focused on Acceleration Gliders and Cadence Drills. These exercises will help improve your running mechanics, speed, and efficiency. Let’s get started!
Dynamic Stretches of Choice aiming for 3-5 minutes before starting audio!
Workout Structure:
- 5-minute warm-up walk
- 4 minutes of acceleration gliders
- 1-minute rest
- 4 minutes of cadence drills
- 1-minute rest
We'll start with a 5-minute walk to warm up your body. As you walk, focus on maintaining a relaxed posture and taking deep breaths.
Let's move into acceleration gliders. Start by jogging at a comfortable pace for about 10 meters. Gradually increase your speed over the next 10 meters until you're at about 80-90% of your maximum effort. Glide back down to a jog over the next 10 meters. Repeat this cycle for 4 minutes.
Next, take a 1-minute walk to reset and catch your breath.
For the cadence drills, begin running comfortably and count the number of steps you take with one foot for 30 seconds. Aim to increase your cadence by 1-2 in each repetition. Repeat this cycle for 4 minutes.
Take another 1-minute walk to reset. During this walk, set up your audio experience of choice for the rest of your workout.
Great job today! These drills are essential for improving your running form and efficiency. Remember to incorporate these techniques into your regular training routine. Keep up the excellent work and continue striving for your personal best. Until next time, keep moving forward and stay extraordinary!
