Free T-Shirt Guarantee If this is not the easiest supply purchase youve ever done Ill send you a free T-Shirt. Perhaps the most effective way to improve your form and every metric associated with it is to. # 10: "No Sweat" One mile - No Sweat Two mile . Sitting in the stands and analyzing the Olympians as they passed, Jack saw that the elite runners had a cadence of at least 180 SPM, some as much as 200 SPM. The army can be put to shame if they are heard singing these hymns. The Army Fitness test is changing in 2020. Top 10 Army Running Cadences. 170+ if your easy pace is faster than 10-minutes per mile. Left Left keep it in step now, When my grand mama was 94 8.00 /10 9. Only during easy-paced runs is your cadence number relevant. Were Soldiers Trained and Ready, Read, When I go to bars I said, Hey, Old Lady, I think youre too old; Youd better leave that stuff to the brave and the bold.. (By the way, I recommend setting the metronome to half of your target SPM i.e. She said, Listen, Sonny, Im talking to you; Im an instructor at the Airborne School.. Do you find yourself being the cadence caller at your platoons fun runs? Instead after you've been running a bit, check in with your stride. Dive right into murky water She had ropes in her hand, jump boots on her feet. A cadence is defined as an inflection of the voice, but it can also be a rhythm or a beat. / 1,2 . Their purpose is to keep Soldiers moving in step and dressed right all while maintaining the correct pace (either quick-time for marching or double time for running). As mentioned, police officers earn more than the average worker in most of the country. We also have a video overview of running cadence on Strength Runnings YouTube channel: Its also a spectrum, meaning that if youre substantially faster than the 10min/mile threshold, your cadence will vary accordingly. <> A good example is the run tall cue. A while ago I compiled the top Army Candences from the team over at Army-Cadence.com. I KNOW A GIRL FROM A MISSIPPI TOWN Therefore, two runners can be pacing each other at the same speed, but with very different cadences. Additionally, it was stated that a low cadence caused injuries (due to over-striding) so another reason to run with a higher cadence was to reduce injuries. Able to accept GSA purchase cards, purchase orders, and convenience checks. <> For example, in Polar running watches and other products, a cadence of 180 steps per minute is shown as 90. Well, Give me some If you see what we mean, theres some humor added to it and they placed Jodi and Suzy together in the story. "How'd Ya Earn Your Living?". We'll assume you're ok with this, but you can opt-out if you wish. There are few things sweeter than the sound of a great Army Running Cadence sung my someone with a good voice, along with a group of highly motivated, cohesive Soldiers. Running Cadence. In this article, I want to focus on yourrunning cadence because this was focused on heavily in Born to Run and is a major aspect of good form. We gonna jump right out, and then count to four! Aiming for a fast cadence doesnt necessarily make you a better runner. She did PT to stay alive, When my grand mama was 96 AhhuhhhAhhAhh. (Navy Running cadence to the beat of the Beastie Boys Fight For Your Rights) You wake up, CHIPPING PAINT (Navy Marching Cadence) Chip paint, chip paint its all I do Chip paint, chip paint, what about. The songs require a Caller, who normally sets the pace and leads the formation. She went side-straddle hoppin through the pearly gate, when my grand mama was 99 I saw the old lady walkin down the street. combat boots are my best friend, Try to memorize the feelings of the cadence you target, then repeat on your other runs. "Beer, Beer, Beer" said the privates; who the heck are we. ~ USAMM. Theres a difference! Cadences in the army are known as your jogging or marching song. In other words, cadence should typically be used as an indicator, or barometer not as a target to aim for. It's also known as: stride frequency. And if you shorten your stride, youll find it easier to increase your running cadence. He wove a convincing tale of superhuman endurance runners that lived secretively in the mountains of Mexico. The caller starts each line on his left foot. And lastly, many running watches began to display . "This is our own style and not a copy. Watch, listen and enjoy. For decades, it was accepted wisdom that 180 steps per minute (SPM) was the optimal running cadence to shoot for. My drill sergeants (Maxwell, Maldanado, and Medina) would have us running in tight knit formation, early in the morning for PT. AhhuhhhAhhAhh.Ahhh Is this the same bird that pooped on you? Pot Belly Pot Belly where ya been ? See the lyrics below while tuning to themusic here. Heres a good example from the faster end of this spectrum: Of course, many other factors affect your cadence like your height. AhhuhhhAhhAhh.Ahhh I wanna be a scuba diver Gonna take me a ninety six. He called for his pipe and he called for his gunnys three. Again, it attaches Chestys name for motivation to becoming a good marine. "Push, Push, Push" said the corporals. I put together this list from independent research, talking with fellow Soldiers and veterans, and from my own experience. Were Soldiers Trained and Ready, Ready for war This USMC running cadence gave us another side of the story on whether killing to protect the people is a sin or not. 160+ if your easy pace is slower than 10-minutes per mile. All the way, We love to run every day. Fit to fight Percentage Above Average. The formation then repeats the line, starting on the left foot. The term derives from the Latin cadere ("to fall") and originally referred to the stepwise descent of the tenor part, associated with formal . I used the 8,46 rule for as long as I could and that left enough in the tank to reach my goal depsite a major slow down over the last 8 miles. So shortening your stride can reduce your injury risk, and means youre not over-activating your leg muscles. A few years ago, it was stated that pro runners have a cadence (steps per minute) of 180 and so all runners should run at a cadence of 180. Our number #1 running cadence has simply a wonderful beat and note to it. While it was, Here we Go again is a classic Military cadence well suited for the Army, Navy, Air Force, Coast Guard and, Air Force Running Cadence Through the desert and across the plains Steaming jungles and tropic rains No mortal foe can, Horse Named Blue Police Running Cadence A six gun, a tin star, a horse named Blue. Running cadence - also known as stride rate - refers to the number of steps per minute (SPM) you take as you run. C-130 Rollin' Down the Strip. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. O well Jody's got your girl. But I find it easier to count how many stepsone foot takes in a single minute and then doubling that to determine your cadence. His work has been featured in Runner's World, Livestrong.com, MapMyRun, and many other running publications. Hey! The highest and lowest of these cadences finished within a couple minutes of each other, proving that having a faster cadence or more optimal cadence doesnt necessarily make you a better runner. 141 members and 34600 guests. I saida who, huh, what, I gotta Yo-Yo!!! Justin, I love the LT dont be blue, that made me laugh. The most effective way to solve this problem is to play with your running cadence on the treadmill. "We do all the work" said the gunnys. 7.00 /10 7. Its an M4 and an Infantry man. Whether you are a drill sergeant at basic combat training or an army cadet, these popular cadences can make a long run feel a lot shorter. A good running cadence happens first and foremost through effective training. But if youre sprinting or running a series of fast repetitions, your cadence might be 220 steps per minute! Running Cadence Mama mama can't you see, what the army's done to me. I was commanding officer of the baby brigade. All Tangos do is drive and drive Airborne Ranger, Same two ladies were lying in bed 10-15 gonna take a little trip. MP, MP, dont arrest me, For those who live to run, they wouldnt want to have to sit out due to an injury and cadence is a proactive way to mitigate this. They look at women like theyre high and tight. Keep in mind, many of these Army Running Cadences are modified slightly by the person singing them. Hey! The Bearded Ninja -- Chuck Norris Cadence; In the paragraphs below, you will discover the best of the best Army Running Cadences. This website uses cookies to improve your experience while you navigate through the website. C-130 rollin' down the strip. He likes running interesting races and playing with his two tiny kids. running cadences wanna be a d.i. Post some in the comment section below! 70%. From birds to mommas, and cows and grievances, they are sure to make your head spin and belly hurt from amusement. And Jody's bin-a whooped before. A Tangos crying on his knees for running.I'm not sure who's the first uploader or editor of this cadence video.Having collected this kind of cadence videos(edited) since 2011.I want to s. Aisha McAdams. Well the poor girl died and went to heaven. The training plan worked like a dream. So, Haiti, Bosnia, Somalia, or Iraq these countries have been plagued by conflict, and American forces have chimed in to stop it. It consisted of ten laps of exactly 10K each, and was almost completely flat, with . Now the reason I was looking for running cadence was because I have a cousin who's trying to get into better shape before he approaches his recruiter. He is paired up with a girl named Suzy in most cadences. Heres what I found on Wikipedia: In the Army, we typically sing a cadence, or work song while we march or run. AhhuhhhAhhAhh. arrest that leg behind the tree, A Yellow BirdWith a Yellow BillWas sitting onMy window sealI lured him inwith a piece of breadThen I smashedhis little headThe moral ofThe Story isIf you want some BreadPROTECT YOUR HEAD! I earn my living killing commies for my God, And I replied as I pulled out my knife I don't know of any cadences specifically for police. Wolfhunter by Forensic. So early in the morning, Grabbed my dispatch, grabbed my keys The history of most of these cadences comes from a certain lore of Jodi an unfit man to join the army. C130 rolling down the strip! When my plane gets up so high. We salute everyone for their originality. Bury speakers all around my toes / So I can rock with Axel Rose. Awhile back, the number 180 was popularized in Jack Daniels Running Formula (perhaps *the* OG training book). All night Here's a couple I sing for Cadence while out on our runsobviously after ever line the class repeats, "I'm not fat, I'm Tactically Obese! German Army morning running cadence. Run on a treadmill and go running on the road right after that for a few minutes. You better leave that slidin to the young and the bold, Im an instructor from Air Assault school, She had a tank on her back, and fins on her feet, You better leave that divin to the young and the bold, Said, St. Most topics talk about patriotism, military life, and homesickness. Double-Time Cadences. Jack McNamara, a highly experienced strength coach, clinical exercise physiologist, and personal training educator, emphasizes this aspect. Lets do this. After a thorough warm-up on a flat surface, find a hill with a 4 to 6 percent gradient incline. Double the number calculated in step 2 for the total of both feet, or your average running cadence. The Army Reading List is now published on DODReads.com. 1 0 obj Thank you. Airborne Infantry. They are patriotism or reverent, the non-military hymns like for police force, the humorous, and the obscene ones. Mission Top Secret, destination unknown. Blasting Scuds from left to right In other words, it's the speed at which your legs churn over as you pound the trails. If youre keeping track of your cadence, you will notice this change more quickly, giving you (or your coach) insight on areas you need to work on to prevent it from happening. Here's a good website for MANY cadences you can use to change em up. AhhuhhhAhhAhh. Running cadence is just a fancy term that refers to how many steps per minute (SPM) you take while you're running. SHE SAID IT WAS EITHER ME OR THE CORPS And that time is when were running at an easy, comfortable effort. This one sticks the theme to loyalty and patriotism to the American flag, people, and self. A typical cadence is between 150 - 200 steps per minute, but experts put 170+ SPM as the sweet spot for optimum running efficiency for reasons best left to the physicists to explain. Jodi, since ill and in poor condition, usually takes advantage of other mens belongings, wives, or girlfriends. Army Running Cadence Created by: SFC Lukasik I said a hey..soldier Can you run with me? Largest Source of Online Military Cadences. Google Pixel Watch. Ill join the Corps just for a year or two. foot turnover. Your email address will not be published. The tanks are full, were heading out C-130 Army Cadence. Hooah. Coros Vertix 2. I said Suzie let me tell you what Ill do. Top 10 Reasons to buy your ACRT Gear from us: Top Workout Injuries Soldier Athletes Should Know and Avoid, Event #5: ACFT The Leg Tuck (Similar to Pullup), Army 2 Mile Run Training Plan 14min goal time, Army 2 Mile Run Training Plan Official plan, Official Ranger Athlete Warrior (RAW) Training Guide, Official Army Combat Fitness Test Training Plan, Official US Army Pocket PT Training Guide, Army Fitness Coach John Laney (Example), Featured Army Fitness Coach David Arcement, New Combat Fitness Test Training Philosophy, Think Women will struggle with the new CFT? But it doesnt need to always be passive. cadence, in music, the ending of a phrase, perceived as a rhythmic or melodic articulation or a harmonic change or all of these; in a larger sense, a cadence may be a demarcation of a half-phrase, of a section of music, or of an entire movement. AhhuhhhAhhAhh.Ahhh The number of steps you take per minute . When my grand mama was 91 Were Soldiers Trained and Ready, Ready for war Nobody gets there as quick as me. Hi Thomas and everyone at Marathon Handbook. Couch To 5k + Plan2. These hilarious chants may or may not be used in the military, but they sure sound funny. It also tells us the many men and women of US who wanted to grow up and join the army. (One) Hit it (Two) Kick it (Three) Stab it (Four) Kill it. Be the first to know of the new changes. The simulations are run by altering the number of threads per job (+mt option), and the total elapsed time is retrieved from the output log files for each run. 02-23-2005, 07:24 PM. One rolled over to the other and said They need to be PG rated with no curse words. $99,090. If your Battalion bookshelf is looking a bit outdated now is a great time to buy. This is a simple, easy-to-implement way to improve your cadence. If a runner has a stride length of 5 feet then: 80 step/min cadence 5 ft/step x 80 steps/min x 2 = 800 feet per minute or a 6:36 min/mile pace. Taking shorter, faster steps makes you a more efficient runner and reduces the impact on your joints. 3. If I die in a German Blitz / Bury me deep with a case of Schlitz. Cadence refers to how many times a person's feet strike the ground in one minute. One, Two, Three, Four. Marine Corps recruiter was hanging around, Suzys in the bedroom, Jodies at the window, Johnnys got his bags and hes ready to go, Drill Instructors trained him rough and hard, They taught him to fight, they taught him to march, Marine Corps recruiter was hanging around, Sunday he was bacon, on Monday he was ham, Tuesday he was burgers on Wednesday he was steak, Me and my donkey gonna take a little trip, The Colonels in need of some Crispy strips. AhhuhhhAhhAhh. Good for me Pot Belly, Pot Belly are you eatin again? Working on my turnover in the mountains of Colorado. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! Required fields are marked *, Copyright (c) 2022 / Part-Time-Commander.com. Heres a great video with an awesome cadence. Repeat this throughout your run. However, that notion has gradually been unpacked and over time, studies have shown there is naturally some variance in each persons optimal running cadence, depending on a host of factors such as height and running mechanics. This simple framework will put the vast majority of runners into their own personal, ideal running cadence range. Simple as it is, it says about the importance of having a great shoe. Military boots are often rugged and tactical in nature to survive the harshest of weather conditions. You can tell from its usual lines like from The Duckworth Chant, "Sound off, 1,2," and "Sound off, 3, 4!" The main reason for a cadence while marching, is for the soldiers to keep on track with the beat.Throughout the years, these hymns have been further developed to . And when I get Haiti the Haitians gonna say, Blood and guts and a little bit of danger, when i get to Bosnia the Serbs are gonna say, and when I get to Iraq Saddams gonna say. The sudden insurgence of funny cadences led to the rarity of nationalistic cadences. So I packed my trash and I headed for the plane. Running Cadences For the Academy. endobj If your easy pace is faster than 10 minutes per mile, your cadence ought to be 170+ steps per minute. When your butt is on the line, so is theirs. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. 6.00 /10 8. FORT SILL, Okla. -- Throughout a Soldier's career, cadences carry the beat every step of the way. Geoffrey Burns, PhD and professional runner, confirmed this while studying the top 25 finishers of the 2016 100K race in Alcazares, Spain. Mama mama can't you see, what the army's done to me. down at burger king eatin again, a double whopper with extra cheese cause I got a pot belly down to my knees. Other versions of the song has an ending that chants, Cause Papas in command of marines in hell!, Chesty Puller was a good marine and a good marine was he, He called for his pipe and he called for his privates three, Beer, Beer, Beer said the privates; who the heck are we, But none so fair that we compare to Marine Corps Infantry, He called for his pipe and he called for his corporals three, The armys fair but they dont compare to Marine Corps Infantry, He called for his pipe and he called for his sergeants three, He called for his pipe and he called for his gunnys three, He called for his pipe and he called for his lieutenants three, Beer, Beer, Beer Said the privates; who the heck are we, The armys fair but they dont compare To Marine Corps Infantry, He called for his pipe and he called for his captains three, Beer Beer Beer said the privates; who the heck are we. Just think: most of our training time is spent running easy. When the Seasons Change by Five Finger Death Punch. AhhuhhhAhhAhh.Ahhh Best Gifts For Women Runners. Were Soldiers Trained and Ready, Ready for war The army, especially marines, have their cadence songs that they chant as they run together to hold a constant cadence. How did you earn your pay, And my reply was with a cold kind of nod Learn how your comment data is processed. 3 0 obj I got some tacos with red sauce again, to help me feed my double chin again. AhhuhhhAhhAhh.Ahhh While everyone has a natural cadence and stride they gravitate towards, there can be advantages to shortening your stride and increasing your cadence lets look at that. 2008. We can thank Christopher McDougalls #1 best-selling book Born to Run for my obsession with running form. Shes ready to help female soldiers maximize their fitness and score on the ACFT Read More about Featured Coach: Meg Cruz. Home Form and Mechanics Whats the Best Running Cadence? He is often partnered with a specific Suzie perhaps a general name for the girl in his story.The dark irony and humor and can be found in some of this days new cadences. He meant that takingmore steps would help runners navigate technical, rocky terrain. lean and mean, Ultimately, a slow step rate means that runners are taking longer, slower strides. This website is a private website that is not affiliated with the U.S. government or US Department of Defense. We must get this right to prevent injuries! If you're taking two steps a second, your running cadence would be 120. They gotta go Running Cadence: Your Step Rate Per Minute. . Form cues are simple tasks that you perform while running that reinforce proper technique. Despite what running coaches used to tell us. Cadences prevalent in the army came from the old nursery rhyme, Old King Cole, which they sometimes change it to Chesty Puller in honor of the most decorated Marine.Meanwhile, cadences can also be about boastings, adult humor, or insults. Dress it right and cover down Forty inches all around Look to your right and whadta see? 64 Rangers on a one-way trip. I would love to see what cadences are out there! Rapid turn around. The gap between is biggest in the following states: State. Cadences in the army are known as your jogging or marching song. She had a chute on her back, and jump boots on her feet. So what you remember might be a little bit different than what you see below. Beginning with simple 'left, right, left' in Basic Combat Training, the tunes blasted out of the . These cadences were often used in the army and some of them have been contributed by military enthusiasts. An economical running form is one with a relatively high cadence. For decades, we . Rather than blindly pledge our allegiance to 180 steps per minute, were going to take a more nuanced view: If your easy pace is slower than 10 minutes per mile, your cadence ought to be 160+ steps per minute. How did you earn your livin, how did you earn your pay?, Get outa my way before I take your life. I like to use a metronome app on my phone to help keep my SPM on track, that way all I have to do is follow the metronome to be sure I'm sticking with that original cadence. I hit the ground running, looking for a fire fight One, two, three, four we're not the damn Marine Corps. Please check with your doctor before starting any physical fitness program, enlisting in the Army, walking up the stairs, or typing on your keyboard. 2. It made the police work a lot more fun. We are required to have running cadences in PT and I'm trying to find some good police running cadences. AhhuhhhAhhAhh. 4 0 obj The examples above are lists of both entertaining and a dash of obscene. -vietnam photos history information audio documents casualties medal of honor afvn manuals pdf files Resources and Information. When talking about cadence and running performance, its important to consider it alongside stride length. We have night vision on our M16. Day or night, Momma and Poppa were lyin in bed My main don't open, I use my reserve! Rapid turn around. A quick question for any of you guys, I'm in the academy now and I need some fire relevant cadences. . I have quite a few but running three times a week they are getting repetative. I said, Hey, Old Lady, where you goin to?, She said, Im goin to the Army Airborne School.. We can work on our running cadence more actively by using form cues to take shorter, quicker steps. I got a pack on my back, and Im listening for the call sign At its most simplest, cadence is your step rate per minute. She said St. Peter, sorry Im late/ 90 step/min cadence 5 ft/step x 90 steps/min x 2 = 900 feet per minute or a 5:52 min/mile pace. The cadence title will link to an audio of the song and I will also discuss it. This category only includes cookies that ensures basic functionalities and security features of the website. Do you have the Latest Army Reading List? See the lyrics below while tuning to the. In conclusion, these are the top 10 Army Running Cadences of all time, as I see it. Cadence is one of the two factors that make up a runner's speed. We gonna stand up, hook up, shuffle to the door! If a runner has a slower cadence such as 140-160 steps per minute and is running injured, increasing his or her cadence by five to 10 percent is often an effective solution. Make a pair of jump boots just the right size, Shine em up, lace em up, put em on your feet. So early, so early, so early in the morning, Let me hear your Battle Cry Here are my Top 10 Army Running Cadences. Over-striding means stretching the leg further than is necessary, and landing heavily on their heel. He found that cadence varied widely. The sound of the Radar is loud and bold Arm carriage and correct foot fall are important for developing a precise running gait, but the easiest way to improve your form is to focus on running cadence. Do you agree or disagree with my list? Scuba diver, murky water. If I die don't bring me back / Bury me with a case of Jack. 2 Critical Ingredients, Lindsay Crouse on Investing in Women, Breakthroughs, and Running Journalism, A post shared by Jason Fitzgerald (@jasonfitz1), Reduces impact forces traveling up the leg, helping make running less stressful, Helps eliminate the aggressive, heel smashing variety of heel-striking, Reduces over-striding, braking forces, and thus improves economy, An easy pace of 7:00 per mile will likely want a cadence closer to 180 steps per minute, An easy pace of 9:30 per mile can be much closer to 170 steps per minute, Regular workouts where you run a variety of paces faster than an easy effort, Higher mileage with weekly totals in the 40s, 50s and beyond, Trail running, which helps build extra athleticism, 160+ if your easy pace is slower than 10-minutes per mile, 170+ if your easy pace is faster than 10-minutes per mile, When (and for how long) to do each cue while youre running, Tips to make each cue easier to execute (hint: strength matters! Save my name, email, and website in this browser for the next time I comment. The Captain yells Were Going to War So early in the morning, Finally the launchers up I saw the same old lady walkin down the street. Hi Ho Lock and Load Magazine + Enews; Enews; Command; The cadence also helped keep everyone moving in step. The Chock Blocks (Tangos) are digging Taller runners will naturally have slightly slower cadences. After analyzing the cadence of the top 5 finishers, he found that their cadences ranged from 155-203 SPM. Cause theres two things that I cant stand. I singin hey hey that Jody boy. These are just some of the cadences that the Henry County High School N.J.R.O.T.C. And Daddy Daddy, dont be blue The good news is that as you improve your cadence, you will simultaneously be correcting your overstriding. Great stuff! Count (One) Airborne Soldier (Two) Better do your best (Three) Before you find yourself (Four) In the leaning rest. Those that remained werent fit to fight, So enemy contact was really light. vietnamresearch.com is your first and best source for all of the information youre looking for. vietnamresearch.com-This website is for sale! The number of steps you take (on both legs) in one minute is your cadence. Some people only count the cadence for one of their feet. Akin to the Miltary C-130 cadence. A whole bunch of legs looking at me. The girls they will say, How did you earn your living And yet after a couple of years I regularly knocked out sub 2.45 marathons pb of 2.35 and half marathons of between 1.10 to 1.12 as a club runner. Military Gurus is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. C-130.rolling down the flight line.. From down low to way up high This cadence has a more somber tune that speaks the harsh truth of being a marine. When I jump onto the old drop zone, Most of the enemy had already gone. Those kids are allright I Fought the Law by Clash. November 14, 2022 November 30, 2022 Administrator 1 Comment Airborn, Bud Lite, C-130, Drop Zone, Ranger, Schlitz. In 1890, a policeman kept it true. Your running cadence is affected by many different things including your body composition, your running style, and the type of workout youre doing. I see the bearded ninja(Platoon Repeats)Alone upon the hi-ill(Platoon Repeats)His name is Chuck Norris(Platoon Repeats)And kill I know he wi-ill(Platoon Repeats), CHORUS:Chuck No orr rr iss(Chuck, chuck, chuck hes the man! Delay Cadence. For those who slouch or dont have a tall, athletic posture while running, this cue reminds athletes to look forward, stay upright, and avoid hunching their shoulders. It turns out that cadence is likely less important than what running coaches have previously assumed. I'm hoping to get some clean ones to use. The rolling boom of rhythmic notes and repeated beats by the US Marines can even pump you up to exercise. Theyd call the cadence at the top of their lungs and we would all repeat what they said. In addition to this, you should have your feet and calves trained to react quickly to each step you take, and for this, it will be important that you include exercises like the ones you will see next. Courageous by Casting Crowns. That makes it critical for preventing injuries because an ideal running cadence: A good running cadence delivers all of these injury prevention and efficiency benefits. The Sound of Silence by Disturbed.