I always runned with 168-170 spm, i've tried for a couple of weeks increase it to 180-185spm and in fact i've actually trained and race faster with the same perceived effort, beat my PB on 10km (32:40) but few days later an injury popped on my calf.. Is it from the high cadence? 3 weeks of low running/no running and i lost a lot of fitness, trying to increase it now with my "real cadence" which is 168-170bpm... what should i do? stick with the high or low cadence?
The heart rate was matching the pace.. i was just running faster with high cadence, and i was doing a lot of good workouts.. Im really confused because the high cadence was giving me great results comparing to the my natural cadence, but got injured
I feel it's better to run at your natural cadence rather than force yourself to run at a somewhat arbitrary cadence established by others. When you are feeling better...maybe just add some light drills where you move your legs a bit faster...i.e. fast feet, strides...just a small dose to keep your nervous system "awake." But I wouldn't impose any specific cadence on normal runs. Your body is not stupid. It finds it's most efficient cadence. I would suspect the switch to higher cadence did cause the injury...but who knows? Good luck.
Of course everyone with natural cadence can be injured too..
Im just confused of what cadence should i use because with the higher cadence ive just went from a 34 min to 32:50 in like a month, and that didnt happen with my natural cadence.. i dont know if thats a coincidence or not but thanks for the replys
As someone who is going through the same process of "artificially" trying to increase its natural cadence (mine is actually lower than yours), I find that even if the perceived effort is the same (e.g. measured with heartrate), the form changes when speeding up the legs, requiring both a mental and physical dedicated focus. In my opinion, some muscles feel involved a bit more than usually (e.g. hamstrings, to "stop" the leg from overstriding), which means that the injury risk might increase (using your body to work in a way it's not used to do) and that performing drills is of great help to support this cadence increase effort.
Cadence is one of those metrics that you can easily overthink to your own detriment. It's one thing if you were in the 130-140 range, where you're heel striking significantly and have a "looping" stride. Then I'd say worry about making changes. But to be concerned about going from 170 to 180 is statistically insignificant enough that it's not worth making a concerted effort to force a change. Did your focus on increasing cadence lead to this injury? Impossible to know. But whether it was or wasn't responsible, it's not something you should focus on.
Women almost always have super high cadence, 190-210 is super common in elite women.
On average it has to do with height, but not in all cases. I'm 6'1 male and I have a decently high cadence (180 easy runs, 190-200 on tempo/race)
End of the day, Cadence is different for all since we all have our own running forms, footstrike preference, quad/hip muscle strength, etc.
I know elite males (both tall and short) who have 180-200 cadence like me. I also know elite males who average in the 160's. I've seriously seen it all
What you should never do is force Cadence. The reason OP hurt himself is because he forced some change in his running form. Could have also been the intensity but most likely because he forced a change.
If you're new to running you may notice a jump in Cadence when you start running more frequently. Strength training could also have an effect. But, it should be natural.
At this moment i actually cant go back to what was my "natural cadence'' lol, i feel like im jumping while on my new cadence i feel very smooth and fast.. maybe the injury was only coincidence due to the PB's without proper rest.. everything is going fine now.. thank you for all the replies