#HeyCoachRyan
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- Опубликовано: 8 фев 2025
- Today's question --- Pulled from a discussion with David - "Does running cadence change with pace?" Will you have a higher cadence with a faster pace and a slower cadence with a lower pace?"
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Thanks for the video! I just started paying attention to cadence this past fall. For the most part, I find that mine is falling between 180 and 182. This applies to everything from easy / long runs to threshold runs. This is just doing what feels natural without a metronome and checking my stats after the fact. But when I'm intentionally going faster (speed intervals) than what a natural running pace (for me) it speeds up. However, if I'm going faster for an extended period of time (race), it eventually slows down as my legs get tired. The other time it's slower is when I'm not fully recovered and my legs are feeling heavy from a speed workout or long run. But when this is the case, it will generally speed up over the course of the workout.
Very important question I would like answered. I want to stay in an EASY Heart-Rate zone....but when I try to quicken my cadence to 180 I can easily get out of this zone...but I want the benefits of cadence and HR....at this point of my training as a beginner how can I optimize both...or do sacrifices in cadence need to be made???
You don't HAVE to hit 180 or a magic number - but if you are running at lets say a 10:00 min/mile, your cadence will naturally be slower than running at a 6 min/mile. Make sense? If your cadence is 150ish, you can probably speed it up, however when you increase cadence, it will increase HR, especially in the beginning.
good video, I feel like 180 is just thrown out there for almost every pace but that it doesnt necessarily make sense for slower paces (and most likely is actually less efficient at slow speeds). I think at the end of the day if you can keep your running form PROPER, that you can generally keep that form and cadence can vary with speed.
Speeding up your cadence IS a good round about way of avoiding overstriding especially if you are unsure whether or not you are overstridng. I wish more videos would be like this and get back to the core, vs having people of vastly different running paces blindly trying to hit the same cadence.
kld34 couldn’t agree more! Especially about the efficiency part at slower speeds.
Amazing analytics. I am trying to get faster, and this video helps me a lot.
Glad you like it, Adam!
I've noticed my cadence naturally gets faster during the last segment of my runs. It doesn't matter if I'm totally exhausted, losing my form and slowing down, my cadence (normally around 172) will always bump up into the 180+ range during the last few miles. I can't figure out why..
How do you improve your cadence?
Fantastic video
I heard that the taller you are the slower your cadence is going to be. I'm 5.11 and I run between 170 and 180 at high speed for 5k.
Vince Lombardi this seems to be true in that the longer your legs are the longer (theoretically) your stride length would be.
Great channel! My problem is often when I increase cadence either there's very little forward movement ( similar to jumping rope) or when I pick up the pace I end up straightening my legs ( basically scissor kicking ) forward. I want to get back to sub 7:00 mile pace. Now sub 8:00 is an all out maximal effort, often ending in bad form including landing on my right big toe & almost falling down! Help! Any suggestions will be appreciated. Thanks again.
Running fast requires both form and overall fitness. What I would do is start to work on strides, which are really quick bursts of faster running. Work on the form stuff for the shorter distances, then go ahead and you can start to bring that over longer and longer distances.
Increasing cadence should occur naturally the faster you run. If you are running a 6 min/mile, your cadence would be higher than running a 13 minute mile. So you don't want to increase cadence for the sake of increasing cadence, but rather let it come. Now, if you are running with cadence at around 140 or so, that's probably a little too low and you can work on increasing it more.
My cadence usually is 165 -170 + ( --10:30-- pace- 9:00 + pace) according to my Garmin 920.I can go up to 180 + for shorter sprints but tough to hold, at least in good form without scissor kicking or falling. Thanks for responding
Hi Rosie!