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Where are all the newbies in the running business, this right here explains alot. Well done girl. @Regranned from @fa_fitness_wellness -  Why understanding Cadence matters?' Cadence is the number of steps a runner takes per minute. The shorter your stride length and the quicker your stride rate, the faster and better you run.

By increasing your cadence, you reduce the force with which your body hits the ground. Ordinary runner have a cadence of 150-170 but elite runners has a cadence of 180 above.

One optimal cadence also depends on factors such as height, weight, and running ability. Cadence also varies based on the type of run. A long run cadence will be slower than a short run.
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*To improve your cadence, use smart watches like Garmin, Polar, or Fitbit which measure one's running cadence.
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*You can run with a metronome beat of 170 or 180 depending on your target to increase your cadence.
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*Also you can use cadence apps like 'runzi' to measure and improve your cadence.
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Everyone can benefit from working on their cadence. .
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What I observe is, it feel awkward and unnatural at first, as you try to make short quick stride with heels not touching the ground. Watch careful, you will see my heels  don't touch the ground and I make quick short strides. --------------------------------------------------
I have being practice to increase my cadence in the past week and I can tell it helps with running faster. ------------------------------------------------- #cadence
#shortstrides 
#howtorunbetter 
#runningforfun 
#beabetterrunner
#runningfast 
#quickstrides 
#fitnigeria 
#naijafitmoms
#shreddergangs
#fitnesslifestyle 
#fitinspired 
#tourist 
#hoilday
#run4fun 
#fa_fitness_wellness - #regrann
Where are all the newbies in the running business, this right here explains alot. Well done girl. @Regranned from @fa_fitness_wellness - Why understanding Cadence matters?' Cadence is the number of steps a runner takes per minute. The shorter your stride length and the quicker your stride rate, the faster and better you run. By increasing your cadence, you reduce the force with which your body hits the ground. Ordinary runner have a cadence of 150-170 but elite runners has a cadence of 180 above. One optimal cadence also depends on factors such as height, weight, and running ability. Cadence also varies based on the type of run. A long run cadence will be slower than a short run. . *To improve your cadence, use smart watches like Garmin, Polar, or Fitbit which measure one's running cadence. . . *You can run with a metronome beat of 170 or 180 depending on your target to increase your cadence. . . *Also you can use cadence apps like 'runzi' to measure and improve your cadence. . Everyone can benefit from working on their cadence. . . . What I observe is, it feel awkward and unnatural at first, as you try to make short quick stride with heels not touching the ground. Watch careful, you will see my heels don't touch the ground and I make quick short strides. -------------------------------------------------- I have being practice to increase my cadence in the past week and I can tell it helps with running faster. ------------------------------------------------- #cadence  #shortstrides  #howtorunbetter  #runningforfun  #beabetterrunner  #runningfast  #quickstrides  #fitnigeria  #naijafitmoms  #shreddergangs  #fitnesslifestyle  #fitinspired  #tourist  #hoilday  #run4fun  #fa_fitness_wellness  - #regrann 
Why understanding Cadence matters?' Cadence is the number of steps a runner takes per minute. The shorter your stride length and the quicker your stride rate, the faster and better you run.

By increasing your cadence, you reduce the force with which your body hits the ground. Ordinary runner have a cadence of 150-170 but elite runners has a cadence of 180 above.

One optimal cadence also depends on factors such as height, weight, and running ability. Cadence also varies based on the type of run. A long run cadence will be slower than a short run.
.
*To improve your cadence, use smart watches like Garmin, Polar, or Fitbit which measure one's running cadence.
.
.
*You can run with a metronome beat of 170 or 180 depending on your target to increase your cadence.
.
.
*Also you can use cadence apps like 'runzi' to measure and improve your cadence.
.
Everyone can benefit from working on their cadence. .
.
.
What I observe is, it feel awkward and unnatural at first, as you try to make short quick stride with heels not touching the ground. Watch careful, you will see my heels  don't touch the ground and I make quick short strides. --------------------------------------------------
I have being practice to increase my cadence in the past week and I can tell it helps with running faster. ------------------------------------------------- #cadence
#shortstrides 
#howtorunbetter 
#runningforfun 
#beabetterrunner
#runningfast 
#quickstrides 
#fitnigeria 
#naijafitmoms
#shreddergangs
#fitnesslifestyle 
#fitinspired 
#tourist 
#hoilday
#run4fun 
#fa_fitness_wellness
Why understanding Cadence matters?' Cadence is the number of steps a runner takes per minute. The shorter your stride length and the quicker your stride rate, the faster and better you run. By increasing your cadence, you reduce the force with which your body hits the ground. Ordinary runner have a cadence of 150-170 but elite runners has a cadence of 180 above. One optimal cadence also depends on factors such as height, weight, and running ability. Cadence also varies based on the type of run. A long run cadence will be slower than a short run. . *To improve your cadence, use smart watches like Garmin, Polar, or Fitbit which measure one's running cadence. . . *You can run with a metronome beat of 170 or 180 depending on your target to increase your cadence. . . *Also you can use cadence apps like 'runzi' to measure and improve your cadence. . Everyone can benefit from working on their cadence. . . . What I observe is, it feel awkward and unnatural at first, as you try to make short quick stride with heels not touching the ground. Watch careful, you will see my heels don't touch the ground and I make quick short strides. -------------------------------------------------- I have being practice to increase my cadence in the past week and I can tell it helps with running faster. ------------------------------------------------- #cadence  #shortstrides  #howtorunbetter  #runningforfun  #beabetterrunner  #runningfast  #quickstrides  #fitnigeria  #naijafitmoms  #shreddergangs  #fitnesslifestyle  #fitinspired  #tourist  #hoilday  #run4fun  #fa_fitness_wellness 
In a field full of cross country athletes, these two hung in pretty well. #waychill #crayon #shortstrides #runforestrun #representingthewest #longdistancebaserunning โšพ๏ธโšพ๏ธโšพ๏ธ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿšซ
Mastermind Mondays:

#Progress sometimes comes in very #shortstrides, but #complacency has large implications. Which one do you choose today? ๐Ÿ’ช
#chooseprogress #dobetter #wantbetter #dobetter #DawnWiley #MastermindMonday
#ILoveThisMan #TakeMeAwayThompson Our days our filled with work that is satisfying and the enjoyment of simple pleasures. #WeMakeAGoodTeam
The reward. The amazing view after that last big push. I scrambled up gingerly, taking care not to rush, and caught up with @instagraham71. Just amazing. #LostCreekWilderness
The reward. The amazing view after that last big push. I scrambled up gingerly, taking care not to rush, and caught up with @instagraham71. Just amazing. #LostCreekWilderness 
This mornings workout brought to you by: The Beach in conjunction with The Stairs. ...For my last workout on vacation I decided to challenge myself with a beach run. I know that beach running is highly romanticized and is about as fun as a sharp stick in the eye but I resigned to think of it as a hard trail run and intersperse some sets of 30 lunges every few minutes as a "rest". (I can road run anywhere right!?) I didn't walk much but I would say the other was more run-ish and will describe it as a stability shuffle. When I had had enough of that, I decided the stairs of our building didn't look near as bad anymore and did the 8 flights 5 times. I finished up with a 1/2 mile cool down walk. Some things I learned today: 1. My Hoka shoes rock on the beach because they are high enough to keep the sand out. 2. Lunges on the beach mean soft surface for knee taps 3. It's a good thing I have an "I can do it" mindset because beach running still stinks no matter what kind of condition you are in 4. People taking a stroll on the beach during my self torture were either baffled by my determination or frightened but my mental instability...I couldn't discern the look. 5. I don't have any ambition to be a Navy Seal #muchrespect #beachrunningisnojoke #legburner #shortstrides #cardiodone #hokalove #beachwod #makeitupasyougo
This mornings workout brought to you by: The Beach in conjunction with The Stairs. ...For my last workout on vacation I decided to challenge myself with a beach run. I know that beach running is highly romanticized and is about as fun as a sharp stick in the eye but I resigned to think of it as a hard trail run and intersperse some sets of 30 lunges every few minutes as a "rest". (I can road run anywhere right!?) I didn't walk much but I would say the other was more run-ish and will describe it as a stability shuffle. When I had had enough of that, I decided the stairs of our building didn't look near as bad anymore and did the 8 flights 5 times. I finished up with a 1/2 mile cool down walk. Some things I learned today: 1. My Hoka shoes rock on the beach because they are high enough to keep the sand out. 2. Lunges on the beach mean soft surface for knee taps 3. It's a good thing I have an "I can do it" mindset because beach running still stinks no matter what kind of condition you are in 4. People taking a stroll on the beach during my self torture were either baffled by my determination or frightened but my mental instability...I couldn't discern the look. 5. I don't have any ambition to be a Navy Seal #muchrespect  #beachrunningisnojoke  #legburner  #shortstrides  #cardiodone  #hokalove  #beachwod  #makeitupasyougo 
TBT 2008 Ironman Lake Placid #IMLP my 1st IM. Don't EVER let anyone say you can't!! I would have never thought I could do one but now only 6 weeks out from my 16th.  #anythingispossible #takechances #pushlimits #swimbikerun #ironmantri #ironmantraining #imboulder #lifestyle #keepitfun #shortstrides #towpathmsr #youcandoit
Made it thru the work day in the maxi skirt. #littleaccomplishments #shortstrides #didntfallupordownthestairs #cutecomeswithaprice
This pretty girl is 14 today! She's exhausted from having so much fun ๐Ÿ˜ŠHappy Birthday Sophie!!! #dogbirthday #shortstrides #sophiegram #pugsofinstagram #doglove
Doing treadmill pace work...I'm RUNNING and the person next to me is WALKING...Why does it look like we're going the same speed ๐Ÿ˜ง๐Ÿ˜ณ๐Ÿ™๐Ÿ˜ญ #thissucks #runfaster #shortstrides #running #choppychoppy #fitlife #instarunners #fitgirlstruggles #reallife #runlife #IRunThisBody #runnersworld #keeponrunning #progressnotperfection #almostarunner #fatfatgonefit
Looking forward to the 2017 triathlon season!  Proud to be part of Towpath Multisport Racing #towpathmsr #towpathbike #swimbikerun #ironmantri #ironmantraining #imboulder #multisport #getitdone #trekbikes #shortstrides
Happy Valentine's Day to my one and only @macjimmy9 ! Every day with you is like a new adventure. Thank you for all you do. Love you! โค#valentines #shortstrides #family #relationshipgoals
This isn't the full course but Instagram decided to trim my video๐Ÿ™Ž๐Ÿ˜ก๐Ÿ˜’ lol forgive my eq on the log. He did a short stride and I was catapulted toward the skyyyyyโ˜„๏ธ๐ŸŒ๐ŸŒ๐ŸŒŽ๐ŸŒ ๐ŸŒ…๐ŸŒ„๐ŸŒŒ๐ŸŒ‰ honestly did the nicest canter and in the jumps when he had his striding correct were amazing๐Ÿ˜๐Ÿ˜๐Ÿ˜‡๐Ÿ˜‡๐Ÿด๐Ÿด I have more pics that I will share soon enough๐Ÿ˜ˆ #spudleypudley #lessons #shortstrides #howdoistayonthishorse #horsesofinstagram #amazingpony๐Ÿ’›
This isn't the full course but Instagram decided to trim my video๐Ÿ™Ž๐Ÿ˜ก๐Ÿ˜’ lol forgive my eq on the log. He did a short stride and I was catapulted toward the skyyyyyโ˜„๏ธ๐ŸŒ๐ŸŒ๐ŸŒŽ๐ŸŒ ๐ŸŒ…๐ŸŒ„๐ŸŒŒ๐ŸŒ‰ honestly did the nicest canter and in the jumps when he had his striding correct were amazing๐Ÿ˜๐Ÿ˜๐Ÿ˜‡๐Ÿ˜‡๐Ÿด๐Ÿด I have more pics that I will share soon enough๐Ÿ˜ˆ #spudleypudley  #lessons  #shortstrides  #howdoistayonthishorse  #horsesofinstagram  #amazingpony ๐Ÿ’›
Such a professional๐Ÿ’๐Ÿผ๐Ÿ’๐Ÿผ๐Ÿด I got pics and some videos from the lesson today. The show jumping part of it was ๐Ÿ˜๐Ÿ˜ Spudley has FINALLY learned to canter a show jumping like a normal horse ๐Ÿค— the cross country was good. Only got 1 stop but it was a 'scary' jump which spud had never jumped before but we got over it in the endโคI'll post more later but anyway. I reeeaaalllyyy want some of the sport boots for spud's hooves but they only had size 3 at horseland and I need size 1๐Ÿ˜ซ๐Ÿ˜ซ lol in this pic spud basically jumped it a a stand still๐Ÿ˜‚ #horsesofinstagram #howdoistayonthishorse #shortstrides #lessons #spudleypudley
Such a professional๐Ÿ’๐Ÿผ๐Ÿ’๐Ÿผ๐Ÿด I got pics and some videos from the lesson today. The show jumping part of it was ๐Ÿ˜๐Ÿ˜ Spudley has FINALLY learned to canter a show jumping like a normal horse ๐Ÿค— the cross country was good. Only got 1 stop but it was a 'scary' jump which spud had never jumped before but we got over it in the endโคI'll post more later but anyway. I reeeaaalllyyy want some of the sport boots for spud's hooves but they only had size 3 at horseland and I need size 1๐Ÿ˜ซ๐Ÿ˜ซ lol in this pic spud basically jumped it a a stand still๐Ÿ˜‚ #horsesofinstagram  #howdoistayonthishorse  #shortstrides  #lessons  #spudleypudley 
No matter how much progress you make in one day, it gets you one step closer to your end goals. Double tap and share if you agree! #progress #success #prosperity #longstrides #shortstrides #bigresults #millionaire #millionairemindset #makeithappen #todaynottomorrow #nobettertimethannow #SupremeCommerce
Very true! #wisdomwednesday Another "year of reflection" moment for me. I wanted to qualify to run the Boston Marathon years ago. It didn't happen for me for a while. Non-runners would ask if I had run it or was going to run it and I would say: "Oh I'm not fast enough for that. If I had better genes and was taller I would be able to!" Deep down I wanted to qualify. It was a dream of mine to run all the World Marathon Majors, but there was just one problem, I needed to qualify for Boston. So I decided to keep trying even if it meant failing. And finally it happened for me this year. I was shocked. Don't give up on your dreams! Have the courage to keep pursuing them! Even if it takes years ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ…#dreamscometrue #havecourage #believe #bostonqualifier #bostonqualified #BQ #bostonmarathon #bostonmarathon2018 #steamtownmarathon #waltdisney #sixstarfinisher #abbottwmm #wherechampionsrun #littlegirlbigdreams #smallsteps #shortstrides #worldmarathonmajors REPOST @naturallife
Very true! #wisdomwednesday  Another "year of reflection" moment for me. I wanted to qualify to run the Boston Marathon years ago. It didn't happen for me for a while. Non-runners would ask if I had run it or was going to run it and I would say: "Oh I'm not fast enough for that. If I had better genes and was taller I would be able to!" Deep down I wanted to qualify. It was a dream of mine to run all the World Marathon Majors, but there was just one problem, I needed to qualify for Boston. So I decided to keep trying even if it meant failing. And finally it happened for me this year. I was shocked. Don't give up on your dreams! Have the courage to keep pursuing them! Even if it takes years ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ…#dreamscometrue  #havecourage  #believe  #bostonqualifier  #bostonqualified  #BQ  #bostonmarathon  #bostonmarathon2018  #steamtownmarathon  #waltdisney  #sixstarfinisher  #abbottwmm  #wherechampionsrun  #littlegirlbigdreams  #smallsteps  #shortstrides  #worldmarathonmajors  REPOST @naturallife
It may not seem like much, but it was a big milestone that I could hike again today! #smallsteps #shortstrides #stillcoveringsomecountry #arastraderotrails #whathipflexor
Getting some hills in...not my fastest pace but it's been hot! Just getting some work in before my next race. #purejoyrunning #omgsewcute #garmin #halfmarathontraining #running #hills #shortstrides
5000meter challenge accepted & completed in 35mins๐Ÿ’ซ๐Ÿ’ฅ๐Ÿ˜ง๐Ÿ˜ฅ๐Ÿ˜ณ๐Ÿ‘Š๐Ÿ’ฅ @raisingthebarfit thx for the push, my fitbit heart rate was 171๐Ÿ’“ & thats NOT blush either. Showing you the 1/2 mark too. #cardio #shortstrides #shortgirlproblems #goldsgym #goldsgymgilroy #rowing #fitbithr #fitbit  #weightlossjourney #weightloss #myjourney #fitfam #gymlife #gymrat #crossfit #crossfitmom #crossfitter #deadliftdivaa #isithotinhere #barehandminimalistgloves #barehand #minimalistgloves
5000meter challenge accepted & completed in 35mins๐Ÿ’ซ๐Ÿ’ฅ๐Ÿ˜ง๐Ÿ˜ฅ๐Ÿ˜ณ๐Ÿ‘Š๐Ÿ’ฅ @raisingthebarfit thx for the push, my fitbit heart rate was 171๐Ÿ’“ & thats NOT blush either. Showing you the 1/2 mark too. #cardio  #shortstrides  #shortgirlproblems  #goldsgym  #goldsgymgilroy  #rowing  #fitbithr  #fitbit  #weightlossjourney  #weightloss  #myjourney  #fitfam  #gymlife  #gymrat  #crossfit  #crossfitmom  #crossfitter  #deadliftdivaa  #isithotinhere  #barehandminimalistgloves  #barehand  #minimalistgloves 
Looking forward to having "The Voice of Ironman" Mike Reilly announce my name for the 14th time this Sunday!  I am thankful that I have been able to stay healthy and have a family that has supported me on this journey over the years #fleetfeetroc #GGRev #ggfitness #ironmantri #imlp #14 #ironmantraining #lakeplacid #shortstrides #lakeplacid
Beautiful sunset in my favorite place. #shortstrides #imlp2016 #familytravel #lakeplacid
Domestic Violence Fashion Show 2015!! The next show will be on October 2016!! Let me know if you're interested in purchasing a ticket!! #model #models #modeling #runway #stride #strides #strider #shortstride #shortstrides #catwalk #catwalks #twalk #twalks #thestrideofGod #naturalhairchat
Blessed and proud to have these amazing people in my life!! So fortunate to share in this special day! Congratulations on your graduation Tori!! xoxo #shortstrides #lovemyfamily
Blessed and proud to have these amazing people in my life!! So fortunate to share in this special day! Congratulations on your graduation Tori!! xoxo #shortstrides  #lovemyfamily 
If you won't Jump , you will Never FLY๐Ÿ˜Š
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#jumpnation  #sprint  #long_jump  #gym #squats  #athletics_for_life  #tracknation  #jumpnation  #jumptechnique #boxjump #shortstrides
Department Policy: Get Better Everyday. 
We make sure we are always improving our testing protocols and our own on ice ability.

Big Cat showing some great stride length and Celebration Skills. 
#HTTestCrew #ShortStrides #Motivation #ThemeSong #TopGun #ShouldOfWentBarDown #YoungBlood #LastSkate@CIF
Bright sunshine, shadow selfie. #sunriserun #shortstrides #runstreakphl #run215 #day32
Reflecting on 2015. Here's a favorite memory. Looking forward to 2016! #shortstrides #imlp2015 #family #ffenduranceteam
Felt okey. Suprisingly limber after long working hours and beeing sedetary for extended periods of time. 90 kgs is more than I have done in a little while and if felt easy enough. 4x8reps of these followed by 2x10 at 80 kgs #shortstrides #progress #gaining #stronger #newbiegainz #squat
Felt okey. Suprisingly limber after long working hours and beeing sedetary for extended periods of time. 90 kgs is more than I have done in a little while and if felt easy enough. 4x8reps of these followed by 2x10 at 80 kgs #shortstrides  #progress  #gaining  #stronger  #newbiegainz  #squat 
Wegmans Holiday Gala. #gala #wegmans #shortstrides #happyholidays2015