Pace, Cadence and Heart Rate C25K

[GoingAroundInCircles]

I never planned to start running but after a few long hikes recently my heel began to hurt. I bought some highly cushioned trail running shoes and had a go at running. I enjoyed it, with no heel pain and now I'm taking part in the Couch to 5k program.

I've watched lots of YouTube videos that have been very helpful. I've also watch quite a few that were confusing. They were probably aimed at more seasoned runners but I picked up a few tips.

A lot of runners bang on about cadence and keeping it high (180spm) to prevent injury from heel strikes etc. I've got mine up to 164 from 144. The trouble is my pace has increased, not a bad thing but my heart rate has gone up as well.

Does any one have any tips to keep cadence high but run at an easy pace, thanks?

[Hidden]

If you increase your cadence and keep your stride length the same your pace will obviously increase.

If you want a higher cadence whilst maintaining a certain pace then you need to do shorter stride lengths. 👍

It feels very odd initially but, its great when you get used to it and it becomes natural.

For me, I high ish cadence circa 170 - 180 with a short stride length feels comfortable and keeps my HR steady.

[GoingAroundInCircles Graduate in reply to Hidden]

Thanks for the suggestion. My stride length is 86cm at the moment. I tried shortening it but I feel like I'm shuffling. 🤔 I'll stick at it though and see if I can bring it down.

[Hidden in reply to GoingAroundInCircles]

The reality is everyone is different.

Whatever you do should feel comfortable and sometimes just running at what feels comfortable is a better indication than the numbers on our watches 👍

It is very easy to over analyse. I know ..... as I do 😁

[GoingAroundInCircles Graduate in reply to Hidden]

I'm very analytical too although I try not to look at my watch when I'm running. I've also turned off the notifications that announce, "Your heart rate is above your target rate". I'm sure they just push my heart rate up further. 🙄

[John_W Graduate in reply to GoingAroundInCircles]

You need to perfect that shuffle.

Shorten the stride so that you're doing a pitter-patter.

But to be quite honest, at this stage, it really doesnt matter.

This video (another!) may help you:

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[John_W Graduate]

General point: forget heart rate, forget cadence, forget stride length.

You're over-analysing I think.

C25K should be done at a very easy comfortable pace - just focus on making sure (regardless of what stats your Garmin is telling you re: HR, stride, cadence etc) that your breathing rate is very comfortable, i.e a very nice easy slow jog - that's all you need to do. Anything else is just meaningless noise at this stage.

After you've graduated and then consolidated, then those things can gain in significance. Before then, relax and enjoy.

[GoingAroundInCircles Graduate in reply to John_W]

Thanks John, I agree. I've stopped looking at my watch during a run and I've turned off notifications. I do think it's important to get the technique right even at this early stage. Trying to get rid of bad habits at a later stage could be problematic.

[John_W Graduate in reply to GoingAroundInCircles]

Excellence is the enemy of good.

[GoingAroundInCircles Graduate in reply to John_W]

Voltaire?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Run at an easy conversational pace........that will develop your aerobic base better than running faster.

Keep footfall under your body to avoid heelstrike.

I have no idea what my cadence is........what does it matter?

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

You may find the FAQ Posts useful too healthunlocked.com/couchto5...

Enjoy your journey.

[GoingAroundInCircles Graduate in reply to IannodaTruffe]

Thanks for the advice Ian and the links. I've just had a quick read and there's some great information.

[Sandraj39 Graduate]

I would second the views of John_W and IannodaTruffe . I graduated over 6 years ago now and although my Garmin tells me what my HR has been doing on a run (😱🤣), I really believe in listening to your body and running by ‘feel’. The Couch to 5K programme encourages a comfortable conversational pace, to help get you to that 30 minutes of continuous running safely. Plenty of time to push the pace after graduation if that’s your goal.

Good luck on your journey - and beware…this running thing is pretty addictive!😀

[GoingAroundInCircles Graduate in reply to Sandraj39]

Thanks Sandra, I'm already addicted, running gives you such a high. I am trying to slow down but keep my cadence up. I'm doing this by keeping my footfall under my body as Ian mentioned.

[Sandraj39 Graduate in reply to GoingAroundInCircles]

👍🙂

[Instructor57 Graduate]

I would 100 % agree with the advice from IannodaTruffe and John_W All you need is a slow conversational pace.

I have no idea what my cadence is (unless I check Strava) and even less idea what my stride length is .

I also don't monitor my heart rate .

A conversational pace is all I need to know for my 'Easy runs'

[GoingAroundInCircles Graduate in reply to Instructor57]

I think it's good idea not to monitor heart rate at least at this stage. I need someone to run with to have a conversation. Maybe I could just sing along with the music I'm listening to?

[Cmoi Graduate]

I agree with the others - enjoy doing C25K without getting overly concerned by technical aspects of running, You'll have plenty of time for that once you've completed the programme.

While my average cadence is high, that's because I'm a five-foot nothing woman with ridiculously short legs and a teeny-weeny stride. I run like a messy, wonky Duracell bunny, but it works for me.

Happy running!

[nowster Graduate in reply to Cmoi]

You're a duracell bunny? How do you run whilst carrying that drum? 😆

[Cmoi Graduate in reply to nowster]

I gave the drum to my distant cousin, the Energizer Bunny. This is me nowadays: youtube.com/watch?v=z4o2KJ6...(Not working as expected?)

[Hidden in reply to Cmoi]

🤣🤣🤣 Fabulous.

[Bazza1234 Graduate]

Shorter steps!! This is a good video for two reasons - the first is that it shows you how to run with a high cadence and short steps it starts with running on the spot. Until you can run on the spot - how can you run with forward motions?? The second shows that we don't have to run "fast" if we don't want to. In fact running/jogging in our aerobic zone is good for us healthwise and mostly doesn't lead to injury youtu.be/9L2b2khySLE(Not working as expected?)

[GoingAroundInCircles Graduate in reply to Bazza1234]

Thanks for the link. This is similar to what the Kenyan marathon runners teach at their training camps. There is another video of this lady increasing the pace. Shorter steps is definitely the way to go.