stepping up

[MadDave]

I graduated from c25k just over a year ago and am still learning a lot about running. most recently I pulled a hamstring on a 10k race, which sent me back to the physio. Apart from the hamstrings needing strengthening (and I've got specific exercises for that) a major issue turned out to be my cadence. I'd not given it much thought before, but it turns out my natural gait is around 150spm and this causes a number of issues which I thought were just age / uselessness related. These include tendonitis, ITB issues, general weakness & sore knees. So I've upped my step rate to 170spm and although i'm a bit slower now (but getting quicker) all those pain issues are going away.

It's all about how my foot strikes the ground and the angle o the knee joint when it does so. at 150spm my stride is too long, my knee joint is quite straight when my foot strikes the ground and I tend to strike with my heel. All bad. At 170spm my stride length is shorter and I'm striking mid sole with a flexed knee joint. Much better!

It took a little getting used to the new step rate, but I used spotify mixes at 170bpm which helped, but then also someone pointed out my garmin watch can be set to show cadence whilst running, which is even easier.

I'm still keeping to tempo runs whilst I make sure the hamstring is fully recovered, and my runs feel so much more enjoyable now - less pain after each run, knees and ankles actually feeling great the next day etc.

My next big challenge is a fell running course in Snowdonia 15-17th August (runsnowdonia.co.uk) where There Will Be Hills (!!).

I'll post about that experience when I get the chance!

[misswobble Marathon]

Ooooh fell running. Sounds delish that does. Lots of stop/ start short steps going to be required for that as you negotiate the terrain you have to look down much of the time which gets tiring as our heads are heavy

Train for it 💪👍😃 Allow plenty of time to get the training done 👍

[GoGo_JoJo Ultramarathon in reply to misswobble]

🤔 I hadn't considered the head before, quite right too, I often have a slightly stiff neck after really long ones which I had previously attributed to tension but yes, more likely having to keep a close eye on terrain. I always do shoulder and neck exercises after each run anyway but definitely one to remember! 👍🏻

[GoGo_JoJo Ultramarathon]

Cadence really does make a huge difference, luckily for you you've got it in hand.

Fell course sounds fab, hope it goes well 👍🏻😁

[Hidden]

Good to hear that your faster cadence is working. Errr...they're not hills Dave, they're big ass mountains! 😬😂 It's absolutely beautiful around there, you'll love it. Good luck!

[Madge50 Marathon]

Good news on the hamstring.....good luck for Snowdonia 💪👍🏃‍♂️....don’t know that I fancy those hills 😱🧗‍♂️......

Mx

[Snuffy_T Half Marathon]

I've not even considered cadence...! There's a lot to this running lark.

[MutleyShuffle Half Marathon]

This is really interesting. I haven't given much thought to my cadence up until now either but after reading this yesterday I thought maybe I should try shortening my steps a bit, especially as I have a bit of a tender heel. I tried it on my run tonight and the heel felt much better. I also felt a bit more upright and better posture generally. Thanks for the tip!

[MadDave in reply to MutleyShuffle]

Yes, I found shortening my step helps with posture also, with a more balanced pelvis feeling much less fatigue & tenderness from my hips downwards after a run. Hope it works for you too 🤞

[MutleyShuffle Half Marathon in reply to MadDave]

Thanks Dave 😊 Enjoy Snowdonia! Sounds challenging!!