Why A Higher Cadence WILL Make You A Better Runner!
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- Опубликовано: 24 июл 2024
- We are all different heights, weights, shapes and have different leg lengths, therefore we have different stride lengths and stride rates when we run. Aside from our biomechanical differences should we all be aspiring to a higher running cadence? It’s time to find out!
Intro 0:00
What do we mean? 0:25
Ground contact time 1:27
Targets? 2:47
How? 3:33
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When I first got into running, I used to suffer frequent shin splints and knee pain. My cadence was around 160spm. After hearing about high cadence, I decided to give it a try. It felt so awkward at first but eventually it felt more and more natural as I concentrated on it on every run. Since then, I've never experience shin splints or knee pain ever again and that was nearly 9 years ago now. My now normal cadence is approx 176-180spm and when I'm really pushing it, I get closer to 190. It really does make a world of difference in preventing overstriding and increase efficiency.
And for what it's worth, I'm 5'11 (1.8m) with a longer torso and shorter legs.
Great insight, thanks for sharing!
I use the metronome on my Garmin watch for every run, I know the beats I need for different paces and intervals. Helped get rid of loads of injuries too. Helps keep your form when doing faster workouts too if you focus on the rhythm.
Never knew about this! Thanks
Great presentation with good information as usual. Always look forward to your videos.
Completely non scientific but I've been doing work on cycle cadence (with similar caveats about lab studies on elite athletes), but I really felt that it translated straight into my running where the cadence has also gone up. When I'm running sometimes I imagine my legs are powering pedals that are moving over really quickly and that helps - well at least it helps me.
Focusing on cadence on my bike/indoor trained has helped me increase my cadence in running as well
I had a physical therapist tell me I should be striving for 180 spm. After months of trying I gave up. My easy runs became hard efforts and couldn't break 170spm. I gave up and just focused on improving it, not hitting a target. My experience makes so much more sense now.
I am trying to work out what a normal cadence is for me - on a slow run (I am not good at running slow) = 6min / km, I was at about 142 cadence (and thinking about it). I'm 191cm and I have long legs. On a benchmark run, where I was pushing it, I was at about 158. I don't know what a normal cadence is for someone my size. If I try and aim for 180, I might cause problems because it might not fit my biomechanics - any thoughts?
Very nice
Hi guys can you do a video on winter triathlon training and equipment you need etc
My cadence is already fine I think, pretty much like Heather but I’m taller. Earlier in my running journey I introduced drills to work on it and they worked. What I have found to work well is running with barefoot/minimal shoes, with them you won’t over-stride because it’s going to hurt so your stride will be shorter and faster without having to think about cadence 😀 . But be careful as there is a long period of adaptation.
I started running 7 years ago, but had a number of niggles that along with getting faster, increased my cadence. I find anything below 170spm jarring, but usually have a range of 180spm for slow to 230spm at sprint with short bursts hitting ~250spm. I'm not an especially quick runner, but have a shorter stride length. I've found that whilst I'm not quick going up hills, probably due to weight, I am quite quick going down them to those around my average pace, feeling more confident with foot placement on trails. Strangely I've also found the more common Super Shoes don't improve my pace, but the lighter weight of my favourite shoes does, but also that my foot shape doesn't work in most shoes. When running with others, and seeing Parkrun photos it's very apparent I do not run the same as others, but it works looking by appearance (bigger mostly) in Parkrun photos to be much slower than I am. (I love doing Parkrun as a tourist, and then seeing the shock of others that make it obvious that I am too far near the front at the Start line. The fact is anyone can improve from where they are now, and I'm still improving and getting PB's.) Ultimately if the training includes running at many speeds and types (acceleration, sprinting,intervals, easy and recovery running) and focusing on technique with those, then I believe the cadence will improve in time for those runners. 😁.
I do however find with cycling, I appear to have a lower cadence, and I'm not yet certain as to why, but 75rpm seems to be where I'm most efficient at the moment. But haven't been riding that long yet.
I'm 5ft 8. In April I did a Parkrun PB of 19.47 5.07 km average cadence- 180 stride length- 147. Took a break from running fast at Parkrun as it was the cricket season but did 379 miles of running in august. fast forward to last Saturday with a new Parkrun PB of 19.15 Cadence- 196 stride length- 1.33. I was amazed how different the stats looked. It feels a lot easier as you said, and iv only just started cycling in the past month so i think that might of helped as well. Looking forward to getting under 18 mins :)
Amazing
easy jog and 5 min/km don't go together for me :p
My problem with working on high cadence is I end up barely moving forward, essentially running in place. I’m 5 feet 5 and a half inches. Any suggestions? Thanks
Good good and very nice
I've only been running for about 3 months and I'm struggling with my cadence, it's way too high, averaging 190, and stride length is 0.86, I'm trying to pick my feet up to get longer strides and get a lower cadence, I'm 65 iv done a half marathon distance so far, I know I can do better if I can sort out my cadence and stride length, love your program good quality information, many thanks 👍👍👍
Thats a good cadence, easier on the joints
I try to increase my cadence. But I fell like my steps are getting to small since I don't run so fast, like 6:30/km.
Where are you shooting the video? The last scene, that view, would love to know where that is.
I have the same shoes he's wearing and the fabric on top degraded like confetti paper immediately. Did anyone have the same situation with those shoes?
I really need help because I am really not getting it. When I have higher cadence, my average pace is slower vs when I have my normal cadence of 160SPM. So basically I am not able to relate to this theory of higher cadence increases pace. Please help me out here as I have watched dozens of videos and I have still not figured out why do I have slower pace at higher cadence.
160 on trails and 170 on roads/track
but I run really slow
Lovely location... can I ask where it was filmed ?
I think they’re in Nice
I'm 6 foot 2, my easy pace is around 9mins/mile, and I find it impossible to get my cadence above 165spm...how do it get it higher?! Do I need to given my height? It's baffled me for years...
Same. 6'1" I can't swing them logs fast enough to get any higher than 165spm and that is rare, 143-150spm average.
HOW ARE YOU BOTH NOT GASPING while talking.
157 and for the life of me can not get into the 160's but will march on :)
Its a known scientific fact that an increase in strike rate will increase your breathing rate and demand for oxygen but as you adapt to the faster strike rate your efficiency will increase then you should show a lower HR
I was at 188 my last race without even thinking about it so I’m good. I would never target na cadence or vertical oscillation or ground contact time or anything like that. just run naturally. If you are recovering your legs will be spinning a little bit more slowly
on an easy run i have around 165, on a threshold around 175, when i sprint - 240+ 🤣
For me running is difficult task😊
I have a even higher cadence at all paces and a long stride length at top speed, which makes sprinting very easy and fast.
But I would really like to have a longer stride length at threshold and slower paces.
I am working on that, but some more tips on how to improve stride length (at slower paces) are always welcome.
My cadence is around 180-190
Easy jog for me for now is 8 to 7min/km and fast jog is playing on the 6min/km. I dont know how you guys do it 🤣
4:13 the time is 12:34, I like
My average cadence is usually above 188 spnm
"running up and down steps can be a fun way to try this". I really don't think so!!!
So your easy runs' pace is both 5min/km hmmm interesting
Ah, running. The last resort of “athletes” that are literally good at nothing.
Lol😂