Membership Archives - The Perfect Method

The Coach’s Guide to Common Problems with Running Mechanics and How to Solve Them

Hall of Fame Coach, Tom Tellez, developed this matrix as a reference guide for coaches.  The left column lists what you might be seeing in your athletes, the middle column tells you why it’s happening, and the right column offers the coaching cues to fix the problem.  Once your athlete gets it right technically, continue to […]
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How Do I Get Started with The Perfect Method?

There’s only one way to run your fastest, or to reach your full athletic potential.  All successful athletes have a common set of characteristics and guidelines they follow to develop the physical ability, the technical skills and the mindset to become the best in their sport. The Perfect Method is your Success Template and our […]
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Why is Repetition So Important?

The old joke, “ Ya mean I gotta do that more than once?” about holds true throughout the Perfect Method.  To make progress in any area of your training, you need to repeat your effort using the appropriate movements or resistances, your technical skills using the correct mechanics or your behaviors using the correct choices. […]
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How Do I Improve My Running Cadence?

No matter what the distance, human biomechanics dictate that short, quick steps are the most efficient way to run. Over-striding, or reaching, means you’re trying to cover too much ground with each step. Running “tall”, with your steps landing under your hips, is the right way to run.

Your running cadence is the number of steps you take over a period of time. Understanding and working on your cadence will help you run more efficiently. This will allow you to expend less effort to go the same distance, OR, expend the same effort and run farther.

Whether you’re a casual or competitive runner, changing your cadence will take some effort. Like other habits in your life, you’ve probably run with the same cadence for thousands (millions?) of steps and minutes. To change this habit, you have to re-train your brain and neuromuscular pathways to utilize a different pattern.


Here’s a simple drill that will help.  Before you get started, walk first, then warm up for 5 minutes doing some easy-effort jogging.

Jog in place focusing on taking light, quick steps and landing under your hips and on the middle part of the foot.

The goal is to run at a cadence of 180 steps per minute for both feet, or 90-ish per foot.

Next, assess your cadence while you’re running in place. You can do this by counting how many times your foot touches the ground in 30 seconds, then double it. OR, use a smart device like a step counter. Another option would be to run to the beat of a song that’s 180 beats per minute.

Once you’re at 90-ish, maintain that cadence, and start moving.  Just lean slightly forward and stay tall, because it’s impossible to run your fastest if you’re bent over.

Run at that cadence for about 20 seconds, then walk and recover.  Repeat the drill 3-4 times.


Add this to your weekly training routine and continue to reassess your natural cadence over time.

Exercise 2: How Do I Become the Person That I (Really) Am?

For the next week, practice doing one of the action items on your list from Exercise 1.   Add another one the following week. Continue to notice how you’re feeling inside, and whether you’re happier and perhaps a little more confident. Keep up the effort. And be proud of it! Give yourself a gold star […]
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Exercise 1: What Am I Made Of?

This exercise will take about 30 minutes, but it’s an important step in Goals and Planning because it’ll help to confirm your starting point. Your starting point is about knowing what’s important to you.  Have you ever heard the term, “core values”?  We all have them. They’re what define us, they’re our foundation and what we’d […]
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