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?
Written by
GoingAroundInCircles
Graduate
To view profiles and participate in discussions please or .
22 Replies
•
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.
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.
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. 🙄
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.
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.
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!😀
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.
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?
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.
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
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.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
- 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 
That cadence question
Exceptionally high heart rate?
☆☆☆☆ garmin - heart rate
Mmmmmm heart rate increased.
Heart rate whilst running
