My easy runs and long runs average 158spm at a pace of 6:53. My 5k pr is 17:07 with a cadence of 163spm. I don’t feel like I’m over striding. Is my cadence low? What should I do to improve?
My easy runs and long runs average 158spm at a pace of 6:53. My 5k pr is 17:07 with a cadence of 163spm. I don’t feel like I’m over striding. Is my cadence low? What should I do to improve?
Work in your easy runs on lighter, quicker steps. Don't force it, though.
158 is a bit low for most runners. But it's worth noting Sir Mo's cadence is in the 160's. Not every elite runner runs in the 180's.
If you are tall a lower cadence is natural. In fact someone stated 3 Spm lower per inch taller.
Jon Arne Glomsrud wrote:
If you are tall a lower cadence is natural. In fact someone stated 3 Spm lower per inch taller.
Taller than what? What is the baseline height?
slowcadence wrote:
Jon Arne Glomsrud wrote:
If you are tall a lower cadence is natural. In fact someone stated 3 Spm lower per inch taller.
Taller than what? What is the baseline height?
Probably about 5’9” or 5’10” since that’s the average male height. Maybe slightly lower if it is only the population of runners that is considered.
I doubt any relationship like the 3spm/in. would actually be true outside of a couple inches of height either way. The relationship probably isn’t linear. It’s still probably close enough for the government on a Wednesday though.
No "problem", but you are handicapping yourself. Just about every runner in the trials have been training their 5k or 10k tempos, or doing their races, with a cadence around 185 - 195.
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