Ankle mobility comes a long way in preventing running injuries and improving performance. Good range of ankle dorsiflexion motion is key to engaging your glutes, and reduce stress on plantar, achilles and calf muscles. Take this 5 minute assessment that you can do it at home, and find out how good your ankles are. Click start to test now..

Dr. Jack Daniels, legendary running coach, two time olympic medalist and author of the book “Daniels’ Running Formula”, is one of the first to analyze Cadence closely. During 1984 olympics he examined runners, in various distances and concluded that most runners have running cadence upwards of 180. He suggested that it is important to have cadence higher than 180 to minimize the ground impact when landing.

I love to analyse running videos of great runners. Cadence is one of the metrics I often look at during analysis. Most web based video players like Youtube have time resolution that is in Seconds, which makes it very hard to accurately measure cadence. So I have developed this simple utility using VB.NET.

Here is the shoe data set for any further analysis. Data set also includes Strava activity URL for refence.