Cadence query

[PurpleCat87]

Completed w8r2 this morning - felt quite good today although it was warm again! Went out about 9.30am, so a bit later than usual. I have started paying more attention to posture and technique, having watched a few YouTube videos on this, so I was really trying to pick my legs up behind more. Is cadence something I should watch at this stage? Mine is averaging around 135.

[Tasha99 Graduate]

No definitely not. Just run 😊

Mine is low compared to the so called optimal 180. I’ve tried improving it but tbh it feels unnatural. I wouldn’t say it was a priority of many. Your pace will improve as you run more. I’m tall so think I’ll never have a high cadence. Some little people have a high cadence but they’re not any faster.

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Great question! Now I've graduated I'm wondering how do I increase my cadence and presumably get faster? I'm plodding along at 140 on average but I'd like to get to 160 at least. When I do 60 seconds at the end of a session I can get to 152 but that almost kills me. Feels like my legs are going to buckle and I will end up flying.

[AlMorr Ambassador Graduate]

Cadence or steps a minute is a good indicator on how fast anyone can run, but it's only a guide, usually the higher the number the quicker a person can run, however, it's not always like that, stride is also important, I have seen a person with 190 steps a minute running a 5K in 40 minutes when you would expect him to run in 19 minutes and a person who runs at 150 steps running around a 28 minute 5K, but in most cases the higher the number the faster a person runs, I use a metromone beats app and usually the higher I set it, the faster I run.

[PurpleCat87 Graduate]

Thanks all - I won’t stress on it then! I am getting a little faster pace wise each run, but was a bit puzzled about the cadence as that was less today than last week

[addicted2cycling in reply to PurpleCat87]

Hello PC87,

I AM NOT A RUNNER but a SPEED WALKER with an average cadence of 180spm having done 220+ when walking a 8m 38s mile. At age 61 I walked my PB marathon in 4:56:28 at Disney World in 2011. I struggled with low cadence until I "found my form" which included posture, breathing, stride length, overall body dynamic motion plus RELAXATION all thanks to utilizing Danny Dreyer's method of Chi Walking. p.s.--he also writes about Chi Running

I was able to increase cadence with a combined shortening of stride length and also my arm swing length while breathing in rhythm with the motions. Since it was difficult trying to completely multi task for this older geezer, I prioritized the actions and first began with breathing matching inhale with VERY AGGRESSIVE EXHALE to foot strikes. NOTE: aggressive(forcing air out) is important because if you do not get rid of a maximum amount of CO, you can not get in the maximum Oxygen for lung transfer. I found that 2 short inhale breathes then 1 or 2 forceful exhale puffs worked best depending on effort being made.

We are all different and my magic formula might only work for me but if you experiment you should find the solution that will allow you to accomplish your goals.

GOOD LUCK and always run with a smile ;0)

[PurpleCat87 Graduate in reply to addicted2cycling]

Thanks so much, that’s really interesting. There’s so much to think about isn’t there? I was definitely focussing on posture mostly today and getting the arm swing right. My foot strike is generally mid. I was aware of not being too tensed up as well. I didn’t give a lot of thought to the breathing though, so will look at that. Thanks again for the advice!

[Nickray47 Graduate]

Well done again 👊. I managed to get out this mornin To compete w8 r1. Not sure About the cadence lol I’m just happy to finish 🏃🤣

[PurpleCat87 Graduate in reply to Nickray47]

Well done Nickray! I know, I’m always happy to finish!