Great tip, thanks. I've noticed how once I consciously increase the cadence and reduce my 'kick', I can actually sustain 10-15 seconds/km faster with the same perceived effort...At the same time, you don't want to use energy holding back your natural stride, so I suppose you have to find a happy medium....
Nice video. You could do a video on how discovered you were pushing too hard on most of your workouts and how you learned to keep yourself in that conversational pace that was revolutionary for you in terms of that base building.
I’m 45, been running since I was 17 (started in the military, now retired from the military), I’m used to running 5 miles 5 times a week and also do pull-ups, 4:20 front plank and a lot of stretching. My average pace is 6:52 per mile at 5,612 ft elevation. Atrophy kicks in quick with me. Not sure what I can do. I usually wake up, stretch and run but lately my body has been feeling super stiff? Not sure why. Today I pulled my right hip flexor muscle and taking some time for recovery. Is there anything I should do better at this age? I’m 5-10 / 170 pounds.
The other day I went out and switched my Garmin screen to only show HR and not speed. At all. For the full 45 min run. It felt unnatural but was fantastic. I am so used to time pressure which makes me run hard even when I don't want to. I ran easy enough to stay at below 135bpm. And my time wasn't all that much slower. But I did 7km with much less effort. Felt like I could have easily done another 3/5 km.
Hi James , although this makes sense, height, muscle fibre type propensity ie fast/ slow twitch and age must play a part. My Garmin running gps watch indicates my cadence is a relatively low 155. I'll attempt to get to 160 to start with. At 61 this dog has to learn a new trick it seems. Keep em coming. Thanks
Hi James. Great video! One quick question. I figured that when I am trying to slow down my runs to get my HR below the MAF threshold, beyond a point I need to reduce my cadence to 160 or below since it gets that slow for me. Keeping it higher makes the strides uncomfortably short and probably thus raising my HR. However, when I am running fast, my cadence easily goes above 180. My average cadence on a 5k which I raced recently was 186. Any suggestions on how to balance the HR/cadence/breathing rhythm?
That's my problem. Going medium to fast fine but when it's a long or recovery run I find 180 cadence way way too high, to the point I feel uncomfortable the nxt day. My feet are always sore
A question not fully related to this but do you have a tendency to find it difficult to slow down? I've started running on & off and with asthma I do struggle with breathing but only during exercise. My heart rate is up high in the 170's and I feel like I just waste so much energy Do you have any tips to make yourself slow down? My outdoor runs consist of 6'20"km to 6'40"km, I know I need to slow down but as stupid as it sounds I find it difficult. I'd rather run outside but would things like a treadmill where you can set your pace help condition yourself (me) into running that when outside?
170 BPM heart rate is pretty high. A treadmill like you said should help. Also a watch or app that alerts you when your heart rate gets above a certain threshold would help as well.
As a fellow asthmatic, I had to take my inhaler before many runs, and after every race. I tried Heart Rate training for 6 months. It forced me to slow down, I learned to breathe through my nose- something I NEVER thought I could do- and haven't used my inhaler since, even during tough races! I also focus on distance instead of speed now. I'm trying to get some speed back now, and increase my cadence again. Best wishes!
Stopped using it. Didn’t put me in a great place mentally. I enjoy sharing stuff on RUclips, but have come to be very take it or leave it with most other platforms!
@@JamesDunne a friend of mine quit strava, said he was focusing too much on the likes and wanting to impress. Are you still training for the sub 3 hour marathon?
Thanks for this James. Have been doing Parkrun for many years. Working up to my first half marathon - trying to go under 2hrs at age 55. Running about a 5:40-5:50/km pace on my longer runs (up to 17kms so far), but my cadence is about 175 and BPM is around 145-150. Oh, and I'm 5'7", so I'm guessing my cadence is likely to be higher than someone who is 6'3 trying to do the same pace. Is this in the right sort of ball park?
Great tip, thanks. I've noticed how once I consciously increase the cadence and reduce my 'kick', I can actually sustain 10-15 seconds/km faster with the same perceived effort...At the same time, you don't want to use energy holding back your natural stride, so I suppose you have to find a happy medium....
Very insightful video, James!
Nice video. You could do a video on how discovered you were pushing too hard on most of your workouts and how you learned to keep yourself in that conversational pace that was revolutionary for you in terms of that base building.
Running with a friend does wonders - conversing with someone makes sure you are running at a conversational pace 👌
Great thanks 👍
I’m 45, been running since I was 17 (started in the military, now retired from the military), I’m used to running 5 miles 5 times a week and also do pull-ups, 4:20 front plank and a lot of stretching. My average pace is 6:52 per mile at 5,612 ft elevation. Atrophy kicks in quick with me. Not sure what I can do. I usually wake up, stretch and run but lately my body has been feeling super stiff? Not sure why. Today I pulled my right hip flexor muscle and taking some time for recovery. Is there anything I should do better at this age? I’m 5-10 / 170 pounds.
The other day I went out and switched my Garmin screen to only show HR and not speed. At all. For the full 45 min run. It felt unnatural but was fantastic. I am so used to time pressure which makes me run hard even when I don't want to.
I ran easy enough to stay at below 135bpm. And my time wasn't all that much slower. But I did 7km with much less effort. Felt like I could have easily done another 3/5 km.
Well I'm doing both of those: High cadence, and most training is slow. Now I need to work out how to get more 'air time' / stride length.
Hi James , although this makes sense, height, muscle fibre type propensity ie fast/ slow twitch and age must play a part. My Garmin running gps watch indicates my cadence is a relatively low 155. I'll attempt to get to 160 to start with. At 61 this dog has to learn a new trick it seems. Keep em coming. Thanks
I had the opposite problem. Landing on my toes, which caused shin splints.
Hi James. Great video! One quick question. I figured that when I am trying to slow down my runs to get my HR below the MAF threshold, beyond a point I need to reduce my cadence to 160 or below since it gets that slow for me. Keeping it higher makes the strides uncomfortably short and probably thus raising my HR. However, when I am running fast, my cadence easily goes above 180. My average cadence on a 5k which I raced recently was 186. Any suggestions on how to balance the HR/cadence/breathing rhythm?
That's my problem. Going medium to fast fine but when it's a long or recovery run I find 180 cadence way way too high, to the point I feel uncomfortable the nxt day. My feet are always sore
Thats weird in mine.. slow run or fast run i always end on 175-185 cadence.
Maybe practice on your eassy run to be at that rhythm??
Try to make 170 for both.
I used this tips for my first ever 15k ngl it was hard but i felt no pain at all and i feel my calf working with every stride
Thanks
A question not fully related to this but do you have a tendency to find it difficult to slow down? I've started running on & off and with asthma I do struggle with breathing but only during exercise. My heart rate is up high in the 170's and I feel like I just waste so much energy
Do you have any tips to make yourself slow down? My outdoor runs consist of 6'20"km to 6'40"km, I know I need to slow down but as stupid as it sounds I find it difficult. I'd rather run outside but would things like a treadmill where you can set your pace help condition yourself (me) into running that when outside?
170 BPM heart rate is pretty high. A treadmill like you said should help. Also a watch or app that alerts you when your heart rate gets above a certain threshold would help as well.
As a fellow asthmatic, I had to take my inhaler before many runs, and after every race. I tried Heart Rate training for 6 months. It forced me to slow down, I learned to breathe through my nose- something I NEVER thought I could do- and haven't used my inhaler since, even during tough races! I also focus on distance instead of speed now. I'm trying to get some speed back now, and increase my cadence again. Best wishes!
How does this higher cadence tie in with low heart rate running?
hi james have you any experience running with vcd.
it's really derailed my running and i cant seem to find a way around it .
Running doesn’t get easier. You just get faster. 😂😂 I’ve never heard that
What happened with the watch giveaway?.. No updates
Giving people until the end of May to enter then picking a winner!
What happened to your strava account?
Stopped using it. Didn’t put me in a great place mentally. I enjoy sharing stuff on RUclips, but have come to be very take it or leave it with most other platforms!
@@JamesDunne a friend of mine quit strava, said he was focusing too much on the likes and wanting to impress. Are you still training for the sub 3 hour marathon?
Thanks for this James. Have been doing Parkrun for many years. Working up to my first half marathon - trying to go under 2hrs at age 55. Running about a 5:40-5:50/km pace on my longer runs (up to 17kms so far), but my cadence is about 175 and BPM is around 145-150. Oh, and I'm 5'7", so I'm guessing my cadence is likely to be higher than someone who is 6'3 trying to do the same pace. Is this in the right sort of ball park?
what time are you currently running for your 5k runs?
@@jaytok7, during the longer runs about 28:30 per 5km, but for 5km itself, about 25:00.
@@markwestaway7207 well done 👏🏼
2:23 Are you kidding me? 176 SPM? That's 3 strides per second!? Not any of the runners in your video run that cadence.
Less wasted effort is the correct theme. Sorry, I'm a physics professor - we enjoy more precise language.