>General Running>Running Cadence
So your cadence (the amount of steps you take) is supposed to be 180 steps per minute, or 3 steps per second. My cadence isn't even close to that. my cadence is more like 130-140ish, depending on the pace of the run.
I've tried taking three steps per second but I either go much faster than I want to, but when I slow down I feel like I'm doing more hopping up and down than moving forward. I'm 6'0" and run at a fair pace, so should I be worried about my cadence? Will increasing it help my training? What do you guys think?
Running cadence debate here.
I would run down the lane and into the night; Run so fast I swear my feet would fly; But the smell of the world came into my lungs; The sound of the gravel when my legs went numb; And my heart nearly burst right out of my chest...
Everyone is different. I find that around 155 to 165 is about right for my long trail runs. But pushing to 180 for a bit can be good training for me. The 180 number is what the fastest runners will run at. I'm definitely not in that category.
Every once in a while I'll run with music like this at a certain BPM and it's really cool. Running becomes like dancing and it really helps distract from the effort and gets you in a zone. This guy has a bunch at different rates.
I did some experimenting a couple of weeks ago. I downloaded a metronome app and used it to measure my cadence. I started at 175 and couldn't keep that up for very long. After about 3/4 mile I decided to run at a natural cadence and adjust the metronome to match as closely as possible. I ended up at about 162. I was nursing some injuries and thought it might be due to excessive heel striking, so my focus was mostly on how my foot was landing. Some of what I was reading indicated that one method to encourage a midfoot strike was to keep a faster cadence. Their recommendation was that although elite athletes maintain about 180, amateurs should fall in the 160-180 range. What I discovered was: I can't keep a 180 cadence at my current level of fitness; I have a mostly midfoot strike; I most likely have core strength issues that have more to do with injury/soreness more than foot strike.
My $0.02: Dont worry about it. Run more miles at a slower pace than you think feels right and you'll soon run more miles at a pace faster than you thought possible. I have the hardest time with that. I always feel like I must run faster than I did last time. I catch myself trying to run training runs at or near race pace.
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