Running Smarter
- megan9760
- Oct 15
- 2 min read
Ever feel like you're putting in the effort on your runs…
But your heart rate is sky high, rocketing ALL the time and you're more drained than you should be?
Here’s the good news: it’s not always about running harder... it’s about running smarter!
Two overlooked factors can have a huge impact on your:
Efficiency
Endurance
Heart Rate
1. Cadence - Your Stride Rhythm
Cadence is how many steps you take per minute, also know as your Stride Rhythm!
The sweet spot for most runners regarding cadence?
Around 170–180 steps per minute!
Why Cadence matters✅
Reduces impact on your joints!
Encourages better posture and stride mechanics!
Helps keep your pace steady and efficient!
Can lower heart rate by reducing energy utilised!
Top Tip: Count your steps for 30 seconds and multiply by 4. If your cadence is under 160, try slightly increasing it by focusing on quicker, lighter steps - NOT longer strides.
If you wear a smart watch, your cadence should appear on your run stats also post run!
2. Breathing - Your Built-In Pacemaker
If your breathing is out of sync, your heart rate WILL follow!
The Focus:
Inhaling through both your nose & mouth!
Exhaling fully to clear out carbon dioxide!
Using a breathing rhythm like 3:3 or 2:2 (inhale for 3 steps, exhale for 3). This keeps your effort steady and helps prevent that feeling of “red-lining” too soon!
Key Takeaways:
Next time you hit the road or treadmill, think:✅ Quick, quiet steps✅ Smooth, rhythmic breathing
Small tweaks = big returns. You’ll feel more in control, recover faster, and train more effectively, without burning out!
If you need help ensuring you are dialling in your Cadence & Breathing to increase Running EFFICIENCY, REPLY to this email and the EMA can help you!
Speak Soon,
Team EMA
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