If you typically find yourself running at the back of the pack, then you know how frustrating it can be to try to run faster.
Despite your best efforts, you just seem to be inching along…while others are getting PRs and age-group awards, with seemingly little effort.
What’s the deal?!
When running in a group, you watch other runners take off and you wonder if this could ever happen to you.
Not to mention, you worry that if you just try to “run faster” you might get injured, and ruin your chances of ever running again.
Yeah, I get it. And I’ve been there. Now, I’m running faster than I ever have before and the only injuries I get are the nagging aches and pains that result from running longer and further than I probably should.
You can do it too. Imagine if...
…You increased your running pace and started looking more like a gazelle and less like a sloth.
…You no longer felt like you were destined to win the DFL award every time you signed up for a race…now you’re in the middle of the pack or maybe even ahead of everyone in your age group.
…You enjoyed running so much that you actually did more of it and got fitter and lost a little weight…how nice would that be?!
Yes, you can shave seconds, even minutes off your per mile running pace in just four weeks with a structured, yet flexible, training program.
Over the past few years, I’ve discovered just how POWERFUL improving cadence and form can be. Let me share a little case study of how cadence and stride length affected my speed.
Here are three training runs from 2018 on the same 7-mile course to make comparison easier:
Notice how over time, as my cadence and stride improved, my pace did too!
In fact, two days after that third run, I hit the trails for a four-miler with these results:
8:39 pace, 185 spm cadence, and 1.00 m stride length.
And on January 7th of this year, one week after crossing the finish line of my first 50-miler (third woman!!), I ran the following:
8:32 pace, 180 spm cadence, 1.06 stride length.
As my cadence and stride length increased, so did my speed! Not only that, but I finally started to enjoy those days when I found I had to run by myself–in fact, I looked forward to them (no offense to my co-running friends!).
And even though I am now in my mid-fifties (ughhh on so many levels), I was able to increase my average running pace in a few short months so that I can actually run 5Ks in the 8’s and win age-group awards.
Here are a couple of reasons why optimizing your cadence and stride length should be your top priority:
Number 1: Simple logic (and research) tells you that the faster you move your legs when you run and the more ground you cover with each step, the faster you will go. It’s so simple a kindergartner could understand it…and trust me, it works. (And how exciting to know that just by listening to music + expert coaching through your headphones while you run, you could be on your way to PRs too!).
Number 2: Straight up, no matter how much of a social butterfly you are, you’re going to have to run by yourself once in awhile. You may wish you could find a group of like-minded, similar-paced individuals to run with several times a week but it just isn’t going to happen all that often.
Number 3: So why not have some “virtual” company to help you pass the time quickly? With audio-guided workouts, you can still enjoy yourself and not feel like you’re alone. And the expert coaching that will funnel passively through your ears along with music at the perfect tempo will make your running feel fun and effortless.
No, there isn’t a “magic pill” you can take that will make you run faster than you ever have before overnight. But becoming a fitter, faster runner can happen more quickly than you’d think and literally ANYONE who is already running occasionally can do it.
Increase your average pace by 30 seconds or more in just four weeks
I created the Off to a Running Start Training Program to share the EXACT principles and strategies I used (and still use) to incrementally increase my running pace in a matter of months so that I could finally start enjoying running again, like I did when I was a kid.
I haven’t always been a running rockstar. In fact, just a couple of years ago, when I joined a local trail running group, I was ALWAYS at the back of the pack…huffing and puffing and feeling badly when the group would stop every mile or so just to ensure I didn’t get lost.
I’d been running for practically my entire life–but never really doing anything specific to try to get faster. And when I did try random things, nothing seemed to “stick”.
That is, until I decided to experiment for myself. And it wasn’t long before things began to change for the better.
Just a few months after putting effort into my cadence and form, I had my first 5K PR. It was the Race for the Poor in Palm Beach Gardens and I got on the podium as the “Female Grand Master” winner. And at my next four or five races (some short, some HOT, some loooong) I got on the podium in my age group every time. And at my most recent 5K, I placed FIRST in my age group with an average pace of 8:09 and a cadence 184 spm and stride length of 1.07! And it’s all because whenever I find I have to run alone, I pop on my headphones, select one of my music-based workouts, and GO!
Here’s everything you can expect to learn when you subscribe:
Core Info Sessions Setting a Foundation
Each week of the program starts with a 30-minute informational session designed to teach you the basics of running form. Topics include:
- cadence and form
- stride length and performance
- overstriding and heel striking
- running intervals
Follow-up Sessions Applying the Information
Each core information session is followed by three additional workouts, designed to be completed on whichever days you choose throughout the week:
- 20-minute Practice session
- 30-minute “fun with cadence” speed work session
- 10-minute Tempo Run session
Maintenance Sessions Making it Stick
Additional, stand-alone workouts ensure you retain the information once you’ve completed the four-week program:
- interval workouts
- long runs
- tempo runs
- progressions runs
- and more!
Music Ensures You'll Never Get Bored! Every Off to a Running Start workout is accompanied by original, digital music, with precise tempos created specifically for each workout.
Here are some research-based benefits of running to music:
Music elevates positive aspects of mood such as excitement and happiness, and reduces negative aspects such as tension, fatigue, and confusion.
In a recent study conducted by PLOS One, runners performed better when the beat of the music matched their cadence than when they ran without music.
According to a study conducted at Keele University in England, playing your favorite tunes while you are running reduces exertion levels and increases your sense of “being in the zone”.
Excellent Program. The music, instruction, the upbeat tempo. I loved how it was broken down into sections leading to a faster pace before slowing down again, and how it was composed and put together.
Jeanette (a.k.a. Jupiter Running Girl) constantly challenges me to be a better runner and to push myself a little harder. She has taught me a lot and continues to be an inspiration!
I tested the program and realized that the beats of the music truly affect your cadence and pace….Definitely a program to help anyone improve and reach their goals!
I wouldn’t want you to regret making this purchase and you really can’t tell how amazing this program is until you actually try it. So I’m making it possible for you to try it with absolutely no risk to you. If, within 30 days, you feel this program isn’t right for you, you can ask for a full refund. No hassles. No questions asked.
At this point, you might be feeling excited, knowing that Off to a Running Start will help you run faster without injury.
But I wouldn’t be surprised if you’re also having some doubts and worries about whether this program will work for you.
(It’s in our nature to worry right before making a big, powerful change!).
So in case you’re feeling nervous, let me clear up some of the myths and fears you may be thinking right now…
1. Cadence is a foreign word to me, so I’m already behind.
Not the case! Plenty of Off to a Running Start clients are just getting started and have never focused on their cadence. Even if you’ve only been running for a short period of time, this program will help you get going in the right direction.
2. I’m not sure I have time to implement this program to its fullest–and I’m not techie at all!
If you can tap on a link from a website on your phone with your finger then you’re techie enough to use this program! And as far as not having time, it only requires an hour and a half of running per week, and you can stretch the program out over more weeks or cram it into fewer weeks, to fit into whatever schedule suits your life best.
3. Will focusing on my cadence really help me become a better runner?
Most definitely YES! Research shows that most people run with a cadence that’s just too slow to be safe, and simply increasing it by a few beats per minute can really make a difference.
4. I always thought that hiring a running coach would cost a lot of money, and I’m on a (running) shoestring budget.
True, hiring a running coach can cost a lot of money because you typically spend a lot of one-on-one time with your coach. But with Off to a Running Start, I’ve already spent a lot of time creating the sessions, so now I can pass along tremendous savings to you, my coachee! And also included in your subscription is one-on-one access to me. I’m just a quick email away should you have specific questions, want further guidance or need some one-on-one coaching advice.
5. Or perhaps you’re thinking that you could just find info on Google.
I tried that for a couple years myself…and left with very little to show for it. (Yikes). A lot of the info you’ll find on Google was written years ago with strategies that are now obsolete.
Don’t make the mistake of spending all your time regurgitating old running articles with outdated information. Instead, Off to a Running Start shares proven methods you’ll only find inside the program. It’s also updated on a regular basis to ensure that the workouts are relevant and fresh.
Hey there...meet your coach, Jeanette Beninati. I’m known around town as Jupiter Running Girl because I just love to run!
Jeanette Beninati FOUNDER/CERTIFIED RUNNING COACH
I lead an ever-growing community where I help walkers and runners improve their technique, and run faster and more safely than ever.
As a former school teacher and trainer, I estimate that I’ve personally taught more than 5,000 students throughout my career. And as a runner who only started working on improving my mechanics later in life, in the past five years, I’ve wound up on the podium in more races than not.
But things weren’t always so sweet. A few years ago before I started running with others, I was overweight, slow, and unmotivated. I was getting bored with the same ‘ol, same ‘ol. What started as a whim of combining music with tempos conducive to running plus my skill and expertise in teaching has now become my full-time passion. And now, I’m grateful every day for this incredible opportunity and for the community of runners I’m honored to support.
So even if you’re a walker that hasn’t transitioned to running yet, or have started running but don’t know what to do next, Off to a Running Start will become your step-by-step system for running safely and effectively–and you’ll have a blast doing it!
FAQ Frequently Asked Questions
What if I’m brand new to running?
Fantastic! Off to a Running Start will will truly help you get a running start with your running. You could spend months trying to find and gather running music at the right tempo and read about how to run well but with this program everything has already been put together for you, all you have to do is listen while you run. It’s a beautiful thing.
What if I’m already fast?
Well, are you saying you don’t have any room for improvement? Do you even know what your comfortable running cadence is? Have you maximized your stride length to its fullest potential? You may be surprised at what you see if you start analyzing your own performance metrics. I’ve seen fast runners with very slow cadences or short strides. Sometimes just paying attention to something will help small improvements happen with little effort.
How long will I have access to the workouts?
Uhhh how about FOREVER?! As long as Off to a Running Start is up and running, you’ll have access. And new workouts are added all the time.
Oh…and you can download them all and keep them safe and sound on your computer too!
Do you offer any refunds or guarantees?
Of course, I wouldn’t want anyone to regret making a purchase! And since you can’t tell how amazing this program is until you actually try it, you have a full 30 days to make up your mind. If you ask for a refund within that timeframe, you’ll get every penny back!
What kind of equipment do I need? I don’t usually run with headphones.
You only need a smartphone and headphones to access the workouts. Many people who don’t use headphones when they run don’t use them because they have nothing worthwhile to listen to…but trust me, these sessions are worth trying something new. And if you’re concerned about safety you can do what I do when I’m running near a road, for example…just leave one earbud out, so you can still hear your surroundings.
I prefer to download my music and not stream it because I don’t want to use my data and sometimes I run in remote locations where there’s no signal at all.
You don’t need to stream the workouts at all–I just offer them that way for ease and convenience. Every session can be downloaded to a computer or directly to your phone while you’re on a wifi signal, and you can play them in offline mode using a variety of options. I find it easy, for example, to put them all in my DropBox, and then I use the DropBox app on my phone and download the workouts before hitting the trails.
Want to know how Off to a Running Start will TRANSFORM your running? After completing the four week program, you’ll...
Sign up now for INSTANT access!
Just Released! Running to the Beat, Volumes 1 and 2
Available Now on Your Favorite Music App
Running to the Beat, Volumes 1 and 2 each contain 15+ tracks of perfectly-cadenced running music at 180 beats per minute. In addition to the music, each track contains tips, techniques, and coaching advice to ensure you get the most out of your running. You’ve never heard anything like it!
View on Amazon Music.
Stream on Spotify.
Perfect for Athletes of All Ability Levels Get inspired by an Ironman, Triathlete & Ultra Runner
Shelley is the Director of Fitness at the Jupiter Hills Club in Hobe Sound, FL. She is also a level 1 USATF coach, certified personal trainer, sports and strength conditioning specialist, water safety instructor, certified spin instructor and a stretch facilitator. When she isn’t working with clients, she’s completing triathlons and running races where she frequently earns a podium spot in her age group! Here’s what she had to say after trying the program:
“This program is phenomenal! Before I listened to it, I wondered why I would want to buy a running program to listen to music with certain beats per minute when I could find my own music for free? I was amazed at how helpful the descriptions on form were, and even though I was aware of some of the techniques that were shared, they came to life while running as I was coached through them. I’m a fan!!”
Thanks for the kind words, Shelly!
Shelley, on a sunrise run through sandy trails where she resides in South Florida.