Cadence testing

I saw a great video about running form and cadence today and tried to keep this in mind. The first 3 miles I tried to keep it as high as was comfy as I usually average around 150-155. I'm hoping to increase this as I go on. I wasn't looking for a PB but went pretty quick for me. The last 2 miles I did manage to maintain this so maybe it'll help me in my longer runs. It was hot out there but I need to get used to it!

[AlMorr Ambassador Graduate10]

It just shows how a runners stride is GTFC, I have a metromone app and if I set it at 150/155 steps/cadence a minute I would and have ran a 5K in about 55 minutes, you manage that 5.04 miles in just over 44 minutes, that is about a 28 minutes 5k, for me to run in that time I would have to set mine at around 182 cadence, the max I set mine for running is 175 which gets me to about 32/33 minutes to complete a 5K, you must have much bigger strides than I have, well done on your run today.

[Hidden in reply to AlMorr]

Thank you very much. My quickest 5m is 25.13 and 10k is 54.01 but that was with lower cadence. I'm not really sure if I'm honest what to do so I'll experiment a while and see if I find something that suits. 175 sounds incredible and I'm not sure I could sustain that! You are doing exceptionally well and offer real hope to us all.

[Kat332zz Graduate10 in reply to AlMorr]

Which app do you use? There are several around, and can I still listen to music at the same time, not sure if I’d want to, but the possibility would be nice!?

[AlMorr Ambassador Graduate10 in reply to Kat332zz]

Metronome Beats from the Android Store, unfortunately I can't listen to music such as from Spotify or the radio but I can have Mapmyrun going with the usual splits, some devices might be able to listen to music with this app or another one.

[Buddy34 Graduate10]

Great you tried something new and you managed to keep it going through your run. Great distance and a brilliant time 🏃‍♂️🏃‍♂️🌞

[Hidden in reply to Buddy34]

Thank you Buddy. I'm trying to take shorter but quicker steps to take some pressure off of my knees. I'll see how it goes for a while!

[cheekychipmunks Graduate10]

Wow fantastic GTFC! You must have looong legs - I’m so much slower than you and my cadence averages 170-180!

[Hidden in reply to cheekychipmunks]

I don't think I could keep that pace up 🙈

[cheekychipmunks Graduate10 in reply to Hidden]

Oh believe me, you could run at my pace! 😅😅 🐌

[Beachcomber66 Graduate10]

I have experimented with stride length and cadence. My 5k Pb stands out with spm of 160 and stride length of 1.1 metres. Usually if I try to pick up pace my stride length goes out to 1.13 metres and SPM stays in the low 150s. My Pb followed a lot of hill work where I needed to shorten stride to climb up and the steep descent required short fast steps. On 5k Pb day I managed to transfer the short fast steps onto the flat ... so maybe hills will help 🤷🏻‍♂️

[Hidden in reply to Beachcomber66]

Thank you. It really is interesting. I mainly need to try and take pressure off of my knees. I do need to work on sprint work as I don't do any. There are inclines on my runs so I'm used to them. Appreciate your thoughts.

[Gwyrdd 60minGraduate in reply to Beachcomber66]

Ooh ..such long strides! Mine is 0.7 M I tried taking longer ones, but it didn’t suit me, and I didn’t go faster anyway. Is it better to have more strides per minute?I feel like a cartoon character.. legs spinning but not getting anywhere🐭

[Beachcomber66 Graduate10 in reply to Gwyrdd]

Definitely more steps per minute is kinder on your legs Gwyrdd. You are doing fine while I am struggling with an injury....enough said. I am 5 10 and have fairly long legs anyway.

[Fabulous450 Graduate10]

Hey GTFC!! 👋🏽

Good results!! 🤩 I tried changing my cadence to a bit of a longer stride, with fairly long legs, I thought it might be easy to adjust over time, but it didn’t come naturally and I sort of gave up trying ☺️❤️

[Hidden in reply to Fabulous450]

Wotcha!! I know what you mean. I look funny doing it, like a penguin shuffling but I'll try and make my steps shorter and quicker as my knees get sore. If I run as normal my cadence is slow. I'm still learning 😊

[Fabulous450 Graduate10 in reply to Hidden]

😁 Good on you for going for the right style to please the knees!! It is a great idea!! 👍🏽❤️

[Mummycav Administrator Graduate10]

That’s a brilliant time Hidden ...I like messing about with pace and cadence etc just to see how it goes...I now have the metronome app that AlMorr has, I haven’t tried it yet but I would like to improve my 5k time and now that the weathers cooled down a bit, I might have a go! Thanks for the inspiration 😊

[Hidden]

Ooohh. Good luck with those little red devils! It's all a bit of a science sometimes whereas I just want to run 🤦‍♂️but I know that slower cadence impacts my dodgy knees more. I will give it a good blast soon as I haven't run 5k for a while on its own. Let us know about the groovy shoes as you go on because I might get a black pair next. So you actually inspire me!!