One way to improve your run performance is to focus on your efficiency. A critical part of running economy is your leg turnover, or cadence. Counting how many times your left and right foot strikes the ground. The trick here is to target 88 foot strikes a minute. To do this, just time yourself for 15 seconds while you’re running, the goal here is to hit 22 left foot strikes in that 15 seconds. This method keeps your feet on the ground more of the time where you need them to propel yourself forward faster.

Jim Riga – Run and Triathlon Coach