Playing with my cadence... I can recommend it.

[AndyD]

Whether you are just starting out in C25K or a seasoned pro, all the running guru's recommend a high cadence (step count) and if possible getting up to 180 steps per minute. Having a higher cadence is suppose to be less taxing on the legs, reduce heel striking and generally improve running style etc.

I must admit that it's not as easy as it sounds and I really struggled at a cadence above 170. Been out a few times with my metronome app running trying different speeds and today I got on very well at 165 steps per minute. I suppose I just need to keep tweaking it up a bit each run.

As all was going well with my run today ... I ignored my planned Asic slow jog and just kept going and got a new PB of 10k non-stop.... wasn't fast and wasn't pretty, but felt good at the end!!!

Happy running folks.

[runner56 Graduate]

Excellent. I do love a new PB

[BoPeep9009 Graduate]

Andy Tippity Toes! I admire what you're doing there ... Its definitely easier on my knees to have a faster cadence and (therefore) shorter stride BUT its a burner for glutes, calves and quads! Got to be good!!!

There's always something to be working on isn't there!

[AndyD Graduate]

That's what I found yesterday... or perhaps I was just having a good day!! I think I would really struggle at 180, but its another target to work towards.

[groovyforster]

Sometimes it's just a matter of listening to music that is fast enough. I tend to listen to some older Iron Maiden music as a lot of those tunes meet the 180 beats per minute and also gives me something entertaining to listen to. Perhaps you can find music that you like written by your favorite artist as well. Good luck.

[TurboTortoise Graduate]

I'm a great believer in higher cadence running. I've managed to nudge mine up to around 180 now from a starting base of 160, but it took several months to get used to it and I didn't force it - my Garmin stats from my recent half marathon said my average cadence for the whole run was a very gratifying 181bpm!

One exercise to try is to run 1km slowly (easy, conversational pace), but to a high cadence (use a metronome or music with a 180 bpm track). It feels bizarre at first, like being a twinkle-toed hamster – tiny steps, but it gets you used to firing your muscles in that way. Then when you run faster your cadence will naturally start to rise.

What sold it to me was a running masterclass where they got us to run on a treadmill, first at a slow cadence, then at 180 bpm, but at the same speed. You could hear the difference: thump... thump... thump... wasting lots of energy – as opposed to tap tap tap tap – light and efficient.

[AndyD Graduate in reply to TurboTortoise]

Thanks Turbo, looks like it's worth persevering with although it does feel strange. I do have a metronome app and I recently tried 170 and it was a bit of a fail although 165 felt ok. Think I will take the increase rate slow. I did however feel less tired and as mentioned I was able to complete my longest ever nonstop run. I have also heard that you should try to run as if you are on wet sand trying to leave minimal footprints. I'll have another go tomorrow

[TurboTortoise Graduate in reply to AndyD]

Yes try the slow 180 exercise, though only for a short distance, it is quite interesting if nothing else! But don't force it, or try to run too much on your toes if it doesn't feel natural. The coach at the masterclass I went to said it's actually OK to be a mid foot or heel striker if that's your natural style, it's overstriding that causes injury and inefficiency, and a higher cadence will help that. Lots of useful advice for a £20 session!

[Wristy Graduate in reply to AndyD]

another tip similar to this I was given was to almost feel the kick of your feet up towards your bum as you go - all about minimal contact time on the pavement - was very odd to get at first but did help on the cadence and form!