Running Technique To Improve Your Cadence
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- Опубликовано: 9 фев 2017
- As runners, we're always looking for ways to improve our run form and foot turnover. In this video we give you our best running technique to IMPROVE your cadence!
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Yesterday I ran a 10K and, after watching this video, I decided to try a metronome during my run. I set it at 88 bpm and detected that I normaly have a lower cadence but did my best to stick to this rythm. The result (added to the normal training) was 1:30 minutes less than my previous best time. Thanks a lot for this video and all the others.
Awesome! Keep it up.
I'm doing 7 mi tomorrow, I've never really looked at my cadence since I started running a year ago. Gonna download a metronome, this is cool! Hoping I can drop a minute or two also!
Maurizio Tazzer Dieterlen wow great improvement dude. Good work!
I kind of had the same experience, but then on my 5k. But I went to 85, because I used to run at only 80.
I've been using a metronome for the past month or so to establish my cadence and keep me consistent. Right now I set it to 170 and monitor my pace on my Garmin to keep everything (cadence, pace, stride) as consistent as possible from one run to the next. My plan is to increase my cadence every month by about 5 beats per minute until I hit a cadence increase that feels too fast/not right. I also find that using the actual full cadence on my metronome keeps me more balanced in my running. Dividing in half, I tend to focus on the leg/footfall that corresponds to the beep and this seems to emphasize one leg over the other.
Hey Nate, I just tried this (pretty much a beginner, 6 weeks running now), and I noticed that my cadence always was like 160. So using this exercise I tried to up that to 168-170 gradually, and I decreased my stride length, and all of a sudden I felt like I unlocked a bit of running economy.
I could go on for longer at a higher pace, basically smashed my old 5K PR, and I notice a lot less heel strike, and more of a 'circular motion' going on.
I guess this is a long way of saying: thanks man! Your video's rock.
Actually am now noticing you guys have a higher cadence still. I will do this exercise again soon, starting from 170.
Amazing, Marten! Really love hearing stories like this. Be patient with the #'s ... you'll get there.
'A willingness to suffer.' Churchill couldn't have put it better. I'm in!
Matthew Brooker and I’m out lol jk
Thank you guys for the amazing video! one more workout added to the list :D
Thanks! Im excited to try this. New runner here. 5th week. My cadence is always at 160-164. Accdg to MMR app i should aim 170-180, so im trying this app and bump it to 85-90.
I love this format. Tips with actual demonstration. Thanks again
Great video!, congrats!
Congratulations you're doing an amazing job
Fantastic tips! You are by far the best running channel on RUclips. “A willingness to suffer” sums it up when you practice this. Starting at my 20 years routine cadence of about 155, I am now at 160 in my second week. It will take a few months to reach my goal of 175-180
Love it!! It does take a while but once you get it, it's so worth the work!
You guys are so awesome! I just downloaded a metronome app to get working on this. Thank you for all the great work you do! I have linked you in my most recent video on running but will most definitely recommend you again to my viewers.
aw, thank you! Let us know when your video goes up :)
now I know what my problem is, thanks for your video, and your beautiful model too :D!
Great video. I've watched a lot on this subject and found this THE most helpful
Thanks Mike! So glad you enjoyed it!
Great video!! I've spent some time in the past thinking about my running form but never would I have thought of associating it with my running cadence. Now it all makes perfect sense.
When I looked into my cadence over the last year or so, I was rarely getting above 150 so I was a little concerned.
I have been trying this week to increase it incrementally to see if I can tweak things a little. Obviously, the first thing I noticed was that my running form had to change. This is no bad thing, given that at times my form resembles a gazelle bounding through the Serengeti as it flees a blood thirsty lion.
:)
It took a little getting used to and it almost felt like I had to hold myself back a little but I stuck with it.
For yesterday's 70 min progression run, I tried it out again but it wasn't really till the pace quickened that I felt it was starting to feel the benefits.
What made it all the more satisfying was that despite the heat yesterday evening, I felt way more than able to manage the faster paces than I was during the 60 min progression run at the beginning of June, which was during in much cooler temperatures.
My strides felt much shorter and more economical, leading me to wonder how much of a contributing factor my running form might have been in past races where fatigue had set in.
I checked my cadence for this week's runs so far and it's up to the 160's so seems to be working. Room for improvement though!
Great progress!
good stuff...thank you for sharing.
I've watched some of the videos on your channel and I like the technical aspects of them. There are other running channels which are gimmicky. I will be including cadence in my training and hopefully will have some feedback for you in a few weeks.
Damn, want to say thanks for some great advice and tips. I'm new to running and more "mature" athlete. My cadence was below 150spm on most runs so I took your advice and tried a metronome app on my iphone. I said screw it and dialed in 178spm. I sure felt weird, but for less perceived effort, smoother/lighter feel and lower HR I took an average 35sec per Km off my 1Km splits and a full 7 minutes off my last 10k without even going hard, in fact I thought I was draggin' things a bit. Best advice ever, speed for free! Cheers brother! I'm on strava if you want to take a look...
Cool, Rodney! Thanks for sharing.
I like the "live" lesson. Putting your tips into "motion."
Coach Holly makes me wanna run more. Thx for the great tips
This was actually the only useful video for cadence on youtube. Thank you.
I'll give it a shot. Thanks.
Awesome thank you
The best running channel on RUclips that isn't bubblegum. Truly, super informative stuff. This one is a pass because the minute I play with cadence my calf seizes into a ball for three weeks. But my question is - why is Nate always out of breath? Super is clearly super fit, but the minute he does one jumping jack he's sucking wind. Is this place at altitude or something? Anyway, thank you. The long run air squat s / nose breathing video came in handy today. Big fan of this channel.
seoul588 ha! Explaining and moving at the same time can take its toll ;-) thx for watching!
ability to make an oxygen debt is a sign of being fit
i am really working hard to get my cadence up, this should really help, thanks!
You bet!
Love your channel and also the app!
How often would you recommend this workout?
Great and I also find if I get my athletes to increase their cadence on a very slight downhill that also helps. Glad you mentioned to control speed as I find people when they start to learn to increase cadence they also speed up so have them control their speed. Their HR will also go up but they will get use to it after a little while and HR will settle down. Have fun Cheers
THANKS. Just started running. Been a long time cyclist, so I have the aerobic capacity , but I guess my legs didn't have it in them,and I pushed too much first few weeks. Landed up with unbearable shin splints.
Did all the icing, resting, foam rolling, calf strengthening, and went out today for my first short run. I was unable to walk with the shin splints, so was worried about even this short time.
Checked my old runs, and my cadence would be about 155. Used a metronome app, and achieved 175 this time. Lower heart rate, better pace, and NO pain.
Been using one for a while now. I've been at 85 and currently bumped it to 86. Tried bumping to 88 and was surprised how much harder it was to maintain. 86 is doable now and I plan to bump to 87 after a week or two.
I find I am able to go farther too. Probably because I am concentrating on my cadence and not the pain. Can be applied to cycling also, I use the same cadence for my bike as I do for running.
Thanks, Félix from Colombia 👍
Love your video!!! What bout doing this exercise on a treadmill... is my vertical ratio increases since my treadmill has a kind of suspension system in order to absorb more every step impacts?
Started running recently. Just heard your tips about the metronome so I got the app. The 90 bpm felt really slow to me. Shd I start with a higher cadence that feels lost natural to me, and then try to increase from that point? I am looking to increase my speed and all advice is greatly appreciated. Thank you so much!!
Great video. Can you suggest some exercises to improve cadence? I ran over 180 (90) after a path to natural running, but after some stop months my cadence falled down to 170 (85). I'm trying to return on good cadence, but it's hard.
Thanks.
Muito legal, muito bem explicado
Good evening sir,
I'm sure you've probably been asked this before but here goes... As "First Responders" (Police/Military) we train for a little different run. In our business, we qualify on a 1.5-mile run in which we are required to complete it in 16 minutes or less. One of the reasons for this is because an average uniform with heavy boots, duty belt, and bulletproof vest typically weighs in at 25 additional pounds we are all required to carry/wear daily. The second reason for this is that in addition to the added weight, we have to manage our run for a little different reason. While chasing a 'bad actor' we, of course, cannot pursue the 'bad guy' to the point of complete exhaustion because at the end of the run we'd both be laying there trying to catch our breath. If he/she catches their breath before I catch mine and I am armed (of course) that is a VERY BAD situation where I could be disarmed. As we are running, we have to save enough breath and energy to be ready and any moment to fight/wrestle the person as we attempt to arrest them.
My question is, would you consider doing a video for law enforcement and military giving us your best tips for those of us trying to reach and maintain this 1.5-mile goal in 16 minutes in the shortest and easiest amount of training time? This qualifier generally comes around once a year and for those of us managing busy schedules, sometimes we are not able to run as much as we would like to throughout the year and as always, this requirement often 'sneaks' up on us.
I understand this distance and time are "child's play" for many of your "runners" but considering our unique circumstances, please help.
Anything you could suggest and demonstrate would be highly appreciated.
Respectfully,
Coach tnx for the info.Im new to running and my watch said son listen,your cadence is 85-95 st/min,and i was like am i even running when im running.But now i know.Its joust one foot.So its 170-180 st/mi for boath ... dude.
I just completed a 8km run with an average cadence of 146 spm. Do I look to increase this? Just starting on my running journey 💪🏻 loving the content.
Should running at a higher cadence change your hip position? For example does it help to increased cadence if the hips are further foward?
is it important to shorten your stride? I have tried to shorten my stride. but have encored ankle injuries (because of my ankles not being flexible enough). should our stride be natural or can be more flexible with the length.
This is really helpful. Apparently, I've been over striding big time. On the track a 163 BPM (counting all steps) cadence for me is typically around a 7:20 pace. Anything in the 180 range is too fast for me to sustain for more than a couple of laps. On average, I'm running with around a 161 BPM cadence. So I need to work on increasing this and taking smaller strides. Again very helpful. Thanks!
Hey Alan, def! We want to strive for, or around 180 BPM. Keep your stride more under your hips and you'll be able to achieve a faster turn over.
Hi guys, I am going to run my first marathon in May. My cadance is usually around 155 on a 6min per km speed. Do you think I should change this now or I am too close to the race. Best wishes from Germany.
Hello sir. I'm try to 1600 meter Running race. Please tell me ideas. Strengthening workout and how to increase endurance
Do you focus on hitting the ground each time it beeps? On each beep, feet should be alternating hitting the ground right? So if it’s set at 80, your SPM are 160, right?
Do you still have that 2 week free quick start program that is listed under this video? This is an older video and the content for the 2 week program is not longer available when I click on the link.
Is it practice or drills to loosen up?! I hope I get a quick response. I play Soccer or as everyone calls Football. Ik cadence helps because the more power your legs power off the ground, but, I need to have my legs be less heavy so I can get that extra pace. Any advice? My legs are muscular, but, I want to be much faster dribbling the ball like Messi or Mbappe. I have short legs. My mph is 18 and I'm 16 yrs old. And I feel if I improve this, I will stand out as a Footballer.
How does cadence relate to stride length - is there some formula based on your height, leg length to find an optimum cadence / stride length ratio to ensure you can run as fast as you can without injuring yourself. Also how does age and hamstring stretchability affect this. Sorry this all sounds very complicated with all the variables. Has a research paper been done on this? I love your channel ( in fact a little addicted) you all come across as such nice people who are passionate about what you do!
So we first get our cadence right, and then work towards getting our strides back longer so that our speed is better??
thanks for the video.Big fan!
rahul raina that's half the battle. It's good to attack it from the other end (bigger strides) w things like bounding too!
Watched a couple of your videos and was forced to subscribe :) Excellent videos.
I am returning to running , now at 210 pounds/95 kg. along with unstable ankles. Every time I try to run I feel shock right through my ankles. Being so heavy I cannot even go for forefoot strike.
Currently I have vomero 13 & nike structure 22.
None are any help.
Would love a shoe recommendation which saves me from injury at my weight so that I can return to running without fear and get fit again.
My only goal is to be able to run 10-15 minutes a day at a time. I also do not want the shoes to feel like bricks.
Any suggestions ?
Brands available in India are Nike,Adidas,Puma,Sketchers easily available.
Asics & New Balance with some travelling.
Thanks in advance
Great video Thanks But what’s a good cadence to aim for when running.
The same as cycling - 90rpm for optimum efficiency. No faster! Start out slowly to build a constant stable cadence, it takes time. Note, cadence matches your fitness, so don't be in a hurry.
Cadence is linked to speed (race pace) and the best way to train for this is with a tailwind but not always possible. The next best option is to run downhill. Not steep, but long gradual descents of 5ks plus. You are aiming for low aerobic heart rate at high speed.
Put this leg speed over your lactate training (you can build up to an hour at your LT heart rate, which takes time) and in a race, and you will be there with the best of runners.
All that is left is interval training (to take race surges and bridge/close gaps), which can only be done under short course racing, but not in training. In training you will run repetitions quite different to intervals. But this is another topic.
my issue is not with running cadence as it averages around 195 plus on some of my brisk runs or so, but it is the stride length that I have to work with. Now the hamstring issues don't help any bit, but I find that the quick cadence alleviates the pain in my glutes. So definitely if you are having issues with the glutes, hamstrings even the knees, the quick cadence definitely helps.
Could you tell me is this a stadium for everyone do exercise?
My natural cadence is ~160. I bought a metronome and want to increase my cadence by 2 spm each week. My runs are 3-4 miles/day 4-5 days per week, increasing over time as I'm training for a half marathon in March '19. The increased cadence generally translates into faster pace. I can't seem to get the increased turnover without the increased pace. Suggestions?
Outside of these drills, how should one assess cadence if there are walk intervals involved in a run? Should your overall cadence over the course of that run with walk intervals be X-number or are we only focusing on cadence during the running part?
It would only be for the running part as if it counted for your walking intervals, even if you went at 180 cadence. Your walking might bring the average down to a 160 which is low.
It is a 5 months late reply but hope you're still running and doing well!
What metronome app did you do?
What is the purpose of a smaller step and a higher cadence?
Efficiency
Your outro music always makes me think someone's knocking at my door. XD
I really appreciate all your videos. I’ve been trying to improve my cadence but I am finding that when I try to pick my heels up more while having the quicker cadence I’m having some knee discomfort I didn’t have before. Not sure what I’m doing wrong. Any thoughts ? Thanks.
We always want to make sure we are still kissing our heels to the ground when we run. On your next run double check and make sure you're not running on just your toes.
Sounds good. Thanks. I injured myself before because I was over-striding and heel striking. It does seem like now I might be landing too much towards my toes. Trying to find that sweet Goldie Locks spot :). My run was pretty good today. No knee pain so that's a win.
Hi great info! I was running sub 5 minute miles -late teens and 20's..as a heelstriker.
Eventually..it became painful so I stopped! Running more forefoot and midfoot now...but getting that shorter stride still feels weird 😩Not sure about my hip and flute engagement either 😞thoughts?
The short stride tends to save your hamstrings and calves in the long run. It can be altered depending on when you're going up, down or flat, but in general the shorter stride helps to prevent overuse (in our experience).
The Run Experience the question is what is short? 36 inches -42?
I'm 5-10 3/4
Anyone have recommendations for android app to do this?
I've been running for a few years and never considered cadence till I got a new running watch. My cadence is only 155 apparently which my watch tells me is terrible! I had no idea!
I have been shortening my stride, changing from a mid-foot to more of a forefoot strike. But now my Achilles hurts. Is this normal, or should I be worried?
Jacqui Charles we just posted a rules to changing your foot strike video on Monday! Check it out
does smaller stride means faster speed???
Can we have cadence of 95x2 for a slow pace like say 7min/km.
Hey Nate does cadence still matter even if it's a really slow jog? Reason i ask is i started aerobic base training and im almost at a slow jog pace and i find turning my legs over even at 168spm feels like im in a walking race more than a jog?
For the purposes of this video, we want you to use cadence as a tool to ensure you're picking up your feet and running with good form. If you are purposefully going out for a slow jog, don't worry about it as much. Otherwise though, just keep practicing and use your own # goals.
Looks like Holly is running much faster pace at the 95 ? that's the part i have such a hard time with --keeping same pace as stride rate goes up and then out of breath fast .
What should cadence goals be for long, slow runs? I'm typically at 85-87 on shorter run, but trying to go longer, my heart rate climbs after 30 mins at 85. Slower than 85 (even worse below 80), I feel like I'm over striding and too much impact.
Start there and play with trying to get somewhere around 90 for maybe 30 seconds at a time, every 10 minutes or so. Eventually it'll feel easier.
Hi Great video on cadence just what i was looking for. I was wondering is it possible to run at a cadence thats too high i run at 186 on easy runs and 190 on faster runs im tall at 6'1 does that make a difference?
If you haven't encountered injury from this (such as calf strain or achilles issues) than you're probably okay. Height definitely plays a factor so that could be a contributor. Maybe play with mixing up your stride length and double checking that your heels "kiss" the ground on each strike. Hope this helps!
Thankyou for the reply i am having some pain in my calfs and slight achillies issue im on the case with it tho thanks a lot for the advise
Can you recommend a good GPS watch w/ heart rate monitor and perhaps a cadence mode?
A lot of our runners love the Garmin watches! A lot of them have a metronome feature as well.
thanks
"Ah! Now that ponytail is swinging!!"
I am the assistant of the middle school team what would you say a good pace would be?
Pace can be affected by the distance and elevation change on your course. Mix up your training and you should get faster in no time :)
Getting over plantar fasciitis right now.. stopped running in Sept, had PT, acupuncture. Still feel slight pain at the heel insert . Does this ever go away so I can run again.
Kay Gabriel it will definitely go away , it's horrible but it passes even though it feels like it never will , get some quality running g shoes , for me it's asics nimbus , find what is best for you shoe is key
Doug bananaboy asics are my go- to shoe, have several pairs
To no ma'am if you know anything about acupuncture, the needles do not go into the affected area at all..
It can definitely get better! Check this out: ruclips.net/video/WRfuqsNZzkQ/видео.html
I discovered cadence just 1 week ago (oops!) and if my garmin is reliable mine is very low, 150/155.
Last day I did my 6k paying attention to it and I managed to push it up to 161 with also a slight improvement on my time.
My question is, is it possible that this has a negative impact on shin splints and plantar fasciitis? After my run I could barely put my heel on the ground and also my tibial bone was painful in new places...
I dream of trail ultra marathon but I'm at 20k per week icing and rolling every day and there's no getting better but just slowly worse.
Are there people just not meant to run?
Luca, take a look at our Preventing Injuries Playlist. There are a few videos on caring for the lower leg. Higher cadence translates to lower ground contact time and should reduce the impact on the joints, but other factors can come into play as well. Your first step should be to address the pain and discomfort. Trail running tends to have lower impact because of the more forgiving surfaces but it throws up other challenges so your mobility and ankle/lower leg strength become important there.
Take a week off so your muscles can heal.
What app do you use (the bip sound)?
Use quick steps
So is my cadence supposed to be around 90 at all paces? I get up around 90 when I'm going at very fast paces for myself. But on easy days or long run days when I'm going a few minutes per mile slower, I notice my cadence around 80-85. How exactly is it that my cadence should stay nearly constant at all paces? I understand the stride shortening when I'm moving faster, but should I be lifting my feet more directly up at slower paces? It doesn't add up to me that I would always be most efficient at higher cadences when I'm attempting to jog at slower paces. Thanks for all you do TRE and Nate!
Caleb Edwards 90 is a good but somewhat arbitrary number in all honesty. Rather it's good to consider being in a range: 85-95 ish
Hi there, even running at a cadence of 85 i find difficult at a pace of about 8 min per mile. It's like i don't get any recovery time and I feel like i'm wasting energy by restricting my stride. Feels good on the legs but aerobically it's very tiring. I can not see how it is more efficient at this point. Is it just a matter of adapting to a high cadence style and then i'll be back to hitting 6min 30 sec miles for a 6 mile run? Thanks!
Try holding onto a cadence that you can handle (without blowing yourself up) and start adding in some hill running to increase your aerobic capacity for easier running at a higher cadence. We've got some good hill workouts on our channel :)
how many times a week should you do hills or fartlek type workouts?
Do you have a good substitute for hill running for those of us in flat areas? Thanks - great videos, BTW.
New subscriber...I'm 6'3". Should I still shoot for an 85-95 cadence? I am trying, but it feels weird...
Jeff, the cadence is a guide and statistically people with longer legs have a slightly lower cadence but the stride length is naturally higher so for you, I wouldn't stress too much over a few steps. Working on the mechanics and doing mobility work to open up the hips will balance things out for you. There's no reason why you can't or shouldn't go for the higher level of cadence, but you'll be able to sustain faster speeds with the longer stride offsetting leg turnover rates.
I'm a quite tall oke (2.00m tall). My easy running cadence is hovering between 75-78. My question is, seeing as i'm quite tall, and have naturally longer strides is a lower cadence okay?
Of course, though improvement is still possible there with quicker pulls and more efficient stride. Feel free to try these techniques to at least improve from your starting cadence!
I've done it and have bumped my Cadence up to 83odd at the moment. Can feel the difference, even different muscle groups working due to it.
my cadence is on 10km about 153. i dont know is it ok or should it be higher or lower
Higher.Around 175-180
Just watched the video, I have an Android phone...what cadence app do you recommend?
Try MetroTimer or use the running feature on the Spotify app!
The Run Experience I though Spotify got rid of the bpm select in Feb 2018, did they bring it back? I've been using RockMyRun since Spotify messed up a good thing.
Try the 'Simple Metronome' app! :)
What app did you use for metronome?
guitar tuna
Mark R , tuna or tuner? :D
@@MoonQueen1010 Sounds a bit fishy 🤔
I was honestly super confused by this video. I run a cadence of 155 and trying to hit 180-190. How does that not impact your speed? Your body has a certain stride length so how is that going to be artificially modified?
This video does a better job. No offense to your expertise
ruclips.net/video/KDs2mo_y7Bg/видео.html
Sometimes I listen to a 180bpm Psytrance set 😁
track in San Francisco?
elomeli71 yup!
that don't make scents
My Garmin has to be wrong according to it mine is around 97.
Lol @ the dude running behind him
my hamstrings and it bands get tight and sore if I do a lot of cadence work. Does anyone else get this way or Iis it because I'm trying to do too much too fast too soon? Nate do you have any tips to help? I'm trying hard to get my 5k time back down after last year's marathon training ruined my faster twitch muscle fibers and dragged my cruising cadence down to about 170. :(
It does sound like a case of too much too fast. Try throwing less cadence work in but more often - at the end or in the middle of every other medium-long run or so. Make sure that even though the steps are shorter, the hips and glutes are still firing and driving forward.
i dont see the point on why running at a higher cadence is better... to me it seems more tiring since you hit the ground more often... anyone can answer?
The higher cadence can generally equate to less impact/time on the ground. A shorter stride (required for higher turnover) will help keep your feet under your hips, thus improving posture, keeping you more upright. Result would be less injury and improved efficiency further into the run.
it works! thank you!
Is there a difference in weight loss when you increase your cadence?
Im like 95% sure this is Kesar Stadium in SF…??
I have a cadence of 75
Mine is 180 on average
Neuromuscular adaptation 101...
great.... next up:
*phrayse ya melody*
She should use her arms to drive up th frequence, not with the legs.
Atlast some demonstration- could have been more depth!
Holly . Love you . So cute.
k?
Why would you talk about cadence in terms of one foot? That's confusing. Two feet man, two feet.
Doesn't it make more sense to simply set yourself a distance....and week by week trying to get a better time. This way u naturally improve your "cadence"?????????????
That's an idea but then you're training your body for only that distance. Let's say the goal race was a half marathon and we did the distance cadence drill for 400m. We are then training our body to hold that cadence for only 400m. When it came time for the race our body would manage that cadence/ turn over for a short period of time before fatiguing. If we work on cadence through the entirety of the run, then our body learns that that is the pace we will be living at over a long period of time.
wow.. that was the most over complicated cadence solution I've ever had the displeasure of having explained
It scares me that there 20+ yr old men saying my name...