Don’t change the cadence by changing the cadence when running
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- Опубликовано: 30 окт 2023
- No, it is not true that 180 steps per minute is THE optimal cadence for runners. But many recreational runners have a cadence that is far too low for their own good. Many runners know this which is why they have tried to run with a higher cadence than they normally do. However, this doesn't usually work out so well as many runners find it quite difficult to increase their cadence in a way that is sustainable, feels comfortable and costs less energy. This is usually because cadence is largely dependent on, and a consequence of, how you move. In large part, you have the cadence you have because it fits the way you move. But if we change just a little bit some angles in your joints, we can instantly increase or decrease the cadence without you having to think about it.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
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explain why I can only have higher cadence when run so fast that I cannot maintain that speed more than few hundred meters. This made lot's of sense
Well, I tried this. I can barely believe the effect - from 155 spm last run to 176 on the first try. I think this will change my running a lot, might take a while getting used to. This is such a good video over all!
Jack Daniels Running Formula, 170 - 180 steps a min. His advice is not to be lower than 170 steps per min. I have known some taller runners who are good fast runners who have a cadence of 166 steps per min. I think it is determined more on pace. Easy, fast and sprinting paces but a runner can increase is cadence by training and working on it! Thanks for the share...
Good job 👍 and thank you
Best running advice on RUclips 👌
Thank you SO MUCH for this tip! I was struggling to increase my cadence and brought my arms in, up, and swung them faster -- instant 180+ cadence without any thinking. Still struggling to maintain it on really slow, easy runs because then my pace gets too fast with a faster cadence, but this tip has been invaluable.
Just what I needed to see!! I’m around 150 steps cadence at the moment and once tried to deliberately up to 170ish for 800m repeats and dropped 11 seconds off my time with a similar amount of effort. It was clearly quicker but I’ve been looking for ways to naturally increase my cadence to help get bounce and improve my longer runs as well. Definitely going to try these techniques in my workout tomorrow!
I was trying to bring my beer belly cadence down from above 210 to something slower by using music. Found playlists of ancient balboa jazz neatly ordered for BPM. At the moment my cadence is fine mostly around 200, But now ow playing with different cadences has become a thing by itself It is a really nice way to add variety to my long runs. In stead of running for 2 hours straight I run for stretches of two to twelve minutes at a given cadence, this way the time passes quicker and I think this really improves coordination and strength.
Thank you! For a few years I was competing on different triathlons and Ironman reces, but my running never improved as I wanted. So this year I spent 80% of my training, with running, abandoned swim, and only two bike rides a week. I want to run better, and your videos are really helping me. Thank you so much. Cheers from Colombia.
Sounds like holding a water bottle slows down the cadence due to slower arms swings?? Need to find a good waist hydration belt
Wow! This is a game changer for me! I have not been able to run slow without HR creeping up until I tried this. Thanks!
Cadence:
Really appreciate your content!
Awesome tips as usual, many thanks Fredrik!
This makes so much sense, yet I've never really thought about it in 30 years of running! When I ran track as a young man we always used to joke about 'pointy elbows' as part of defending your position in a pack or avoiding jabs from the elbows of other runners. Given Kiptum runs marathons about the same pace I could run a mile, lol, makes sense he has pointy elbows. Something must've become muscle memory because I maintain around 175 steps a minute now on easy runs, and 180-190 when trying to go a bit quicker.
Love this man ❤
Previously focused so much on forced-consistency in performance that I’d actually trip over my own feet.
Thank you!
Fantastic insight as usual. Great video
This is brilliant. I am walking while watching and it works for walking as well.