Short sprint – Tappity-tap

A while ago I wrote about how noisy I am as a runner – it’s been a lifelong trait. So you can imagine my surprise when a few weeks ago on my long run I suddenly noticed an absence of heavy plodding.

It was 5:30am on a Sunday and being so early in the day there was an absence of traffic. I’ve come to love getting out early in the summer at the crack of dawn. I actually woke up an hour earlier because my curtains are thin, but I elected to have something of a lie-in. Eventually I recognised I should get out there while it was quiet, before it got hot, so I could be home by 7am and still have the whole day ahead of me.

Running this early is so peaceful and quiet. Sometimes the sun is just rising, there can still be a slight chill in the air but you barely notice it once you’re off down the road. The birds may be singing their dawn chorus and there can be fog in the fields or, as you cross over the bridge into Wimborne and look up the river.

But I digress. I was about twenty minutes into my run and began to go up the hill at the back of Merley and suddenly realised all I could hear from my feet was a tappity-tap. Each footfall was noticeably quieter than usual. I continued on and didn’t think too much more about it. My focus was on keeping the run genuinely easy and not kicking up into a higher gear.

I ran up Lower Blandford Road into Broadstone and, with the final few metres hitting a steeper incline, I found my legs go a little wobbly from the surge of lactate it manifested. On into The Broadway I went but now my feet were noisier. It was highlighted by two guys outside the papershop noticing me before I reached them.

I thought nothing more of it until I reached home. After uploading my run to Garmin I noticed the cadence graph had many blue dots in the first half of the run. They turned to green as I reached Darbys Corner and began to run up into Broadstone. Blue dots indicate a cadence of 174, green indicate it’s lower.

While I’m not someone who gets tied up about running at certain cadences, I have been working on improving my form over the past decade. Ten years ago my cadence was usually 150-155, maybe topping out at 160. This morning it was heading for the mid-170s when I was light on my feet and barely make a noise.

The latest form work I’ve been doing has been to use some sprint drills to improve knee lift and get my glutes working better. It would seem these may now be beginning to have an effect.

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