Cadence Check: Count Your Steps in 30 Seconds

A partner warm-up where students count each runner's steps in 30 seconds at different paces. It builds stride awareness and light, efficient running.

How to play

1. Easy free jog around the track while you explain cadence: steps per minute (2 min).
2. In pairs: one jogs comfortably for 30 seconds and the other counts foot strikes. Switch and note each number (2 min).
3. Round two: same speed, but shorter, quicker steps, "like the floor is hot." Count again (2 min).
4. Round three: long, bouncy strides. Count and discuss which felt easier and quieter (2 min).
5. Final one-minute jog at each runner's chosen cadence plus one minute of easy high knees (2 min).

Rules

• Count quietly, just for your partner.
• Don't compare numbers with other pairs: every body has its own cadence.
• Everyone runs the same direction and passes on the outside.

Variations

Adaptations

• Deaf or hard of hearing: the start and stop signal is the partner's arm going up and down.
• Limited mobility: count wheelchair pushes or walking steps; the rhythm idea is the same.
• Students unsure with numbers: the partner claps for each step instead of counting aloud.

Learning goals

• Warm up the cardiovascular system gradually.
• Notice how the stride changes with cadence.
• Aim for light, quiet running.

Equipment for a class of 25

• cones: 8
• stopwatch: 1

Teacher tip

If they lose count, they can count one foot and double it. Ask them to listen to their feet: less noise usually means a better foot strike.

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