What is the right cadence speed? As I read in many articles, 180 is a nice target.
As a stepping stone the 3 c25k+ podcasts use 150 to 165
Stepping stone 30 min
10 min 150 cadence
15 min 155
5 min 160
Speed 17 min
5 min 155
(1 min 165 & 1min 150) X 6
Stamina 35min
10 min 158
20 min 160
5 min 165
There is no right cadence speed. We each have our own natural cadence and to change it takes time and the build-up should be done slowly and carefully to avoid injury.
The "180" target is often written about as the ideal cadence but in recent years I've seen various articles where this notion is discarded. Yes, elite athletes have 180 cadence plus but we're not elite athletes!
Having said all of the above, the higher your cadence the less time your feet are in contact with the ground and this is good. There is less impact on your joints and less risk of injury so if your cadence is low then it might be a good idea to think about increasing it a little. But do so very slowly 🙂
My natural cadence is about 150 since 3 weeks ago I ve completed C25K. But I am planning to follow c25k+ podcasts and reach 165
The right cadence is the one you are comfortable with. Trying to Increase that slightly is fine, but if it results in a decrease in stride length, you may lose as much as you gain.
Your are right. Unfortunately I ve noticed that
I agree with UTS.I have been messing about with cadence and stride length for a while. I find a stride length of around 1m comfortable and my normal cadence is from 150 to 160. I have longish legs. I shorten stride on steep hills and try to increase cadence in the second half of a run. One thing I have changed recently is that I pick up my heels and carry my thigh through higher than I used to. Stepping stones mentions this somewhere. It seems to work as I have been threatening my PB’s recently! Whatever is comfortable really.
180 cadence, steps a minute for a runner would be sub 30 minute 5k pace, probably 25 minutes or less.
I downloaded an app called metromone beats, it has from 1 to 300 beats/steps a minute cadence.
For my first 5K run I set it at 150 beats a minute and ran a 5K in 52 minutes, for my second 5K running on the same course I set it at 160 beats a minute and ran the 5K in 38 minutes, just yesterday I set the beat rate at 162 and ran a 7k in 50 minutes, 5K split time around 7 minutes
It is important to note that not everyones stride is the same so although I might run at those times, someone else could be slower or quicker at the same steps/beats/cadence a minute.
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