{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Smarter Podcast","title":"Q&A: Walk-Run Progressions/Strength Training for Results/Treadmill Firmness/Higher Cadence with Slow Running","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/ac8285ff\"></iframe>","width":"100%","height":180,"duration":2207,"description":"In this Q&A Brodie answers the following questions:   I had a run/walk progression question. I’m currently up to 8 run walk reps with 30 seconds for run and 75 for walking. Soon, I would like to increase the run time beyond 30 seconds. How much of an increase do you think is sensible? And when I do it, should I reduce the reps or increase the walk time so that I don’t overload the tendon?  About how long does strength training take to show any results in running? How many hours a week of strength training would you recommend? I have a treadmill that has adjustable cushioning. I usually run barefoot on it. Is it more beneficial to have it on a firmer setting? Any advice on keeping the higher Cadence when running slow? I seem to speed up to keep up my cadence around 170.  Run Smarter YouTube Channel  Become a patron! Receive Run Smarter Emails Book a FREE Injury chat with Brodie Run Smarter App IOS or Android  Podcast Facebook group","thumbnail_url":"https://img.transistorcdn.com/yu6CIQL0sKEEn32UMHvSGj80p9Ns_xcjLGp-EWyJlqQ/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzM5ODgwLzE2Nzkw/MTQzMTYtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}