Cadence and Pace

Funny you should mention this. After reading some articles about how to increase raw speed, I just began to experiment with cadence this week. I'm still in data-collection mode, but I found almost the same things: I had to chop my stride-length tremendously to hit a high cadence when going slow, and it's really hard to hit 180.

I tried to keep my stride-length the same and increase cadence by not lifting my feet as much (therefore less time before I was ready to take another step), and this allowed me not to have to chop my stride as much. Unfortunately, both ways to get a higher cadence at a slow pace punished my legs so much that I decided that I'd rather accept a shorter run at a high cadence and slowly build up my ability to run longer at that cadence.

For reference, I run 5k's and 10k's, and when on the track I've found that my slow days at 7:30 miles translate to 4:40 kilometers.

While I don't think hitting a specific number is necessarily the intent for increased turnover, I do adhere to the general idea of getting the cadence up around there. I'm usually 89-91 per foot on roads.

You don't have to get to 180 all at once. It feels silly or shuffly at first but you adjust to it pretty quickly, as in within a couple of weeks of consistent application. If your cadence is 160 now then maybe try to get it up to at least 170-175 until it feels less awkward. On technical trails I'm still usually in the low 80s to mid 80s (per foot) for non-technical trails but that's pretty natural.

They say that speed increases are mostly in stride length but it definitely still reflects in my cadence too. Recovery runs are always a few steps slower and speed work is usually closer to 190 for me.

are you familiar with Jim Hunt's neuro drills and most importantly his progressions?

I've been counting strides for years...I agree that there is definitely a range of stride rates that occur at different speeds. Its great that the latest watches are counting steps.

I believe that focusing on 180 steps per minute is for your regular run. Anytime you race or do intervals, the same form should take you up to 190-200. On the other side, easy recovery runs should only take you down to 170-175. Anything less than that and you are changing your form.

are you familiar with Jim Hunt's neuro drills and most importantly his progressions?[/quote]

Hi Coach, I'm not familiar with the neuro drills or progressions. Thanks for the tip--I presume this is something I can google, or is there anything you'd recommend?[quote]coach wrote:

google him, he coached at Humboldt and UC Davis I believe and had excellent runners. He believes in teaching runners at every level to develop the skill of quick efficient running. You don't start off trying to do distance runs with a stride frequency of 180 per minute you do 10 second drills, then longer until it becomes natural.