I have timed my cadence and have been in the 150-160 steps/minute range. Each time I try to get that magical 180, I find that I can't keep it up for very long due to the effort it requires. What am I doing wrong?
I don't think my weight is the problem (though, I am trying to lose weight). I am 5'11", 201 pounds.
I hit 250-275 and I'm not a sprinter. I'm 6'2" 160lbs.
Your problem is that you are carrying way too much weight for your legs to turnover, so until you lose weight don't worry about it.
Hey, guys. Thanks for your hasty replies.
@for me... - I have actually already gone through New Balance's Good Form Running series. I really admire Grant Robison's form. I wish I had it.
It's a matter of lactate threshold, you just have to work your way up to it. And take shorter strides, of course.
Delacram wrote:
Hey, guys. Thanks for your hasty replies.
@for me... - I have actually already gone through New Balance's Good Form Running series. I really admire Grant Robison's form. I wish I had it.
Hmmm, in that case, maybe practice running different paces at the 180bpm. Obviously if you're getting out of breath on a regular run, you're going too fast (pace, not cadence). So, I'd try to intentionally go slower to get comfortable with the cadence itself. You'll likely feel like you are taking baby, shuffling steps at first. I know I did. But it's ok, with practice over a few weeks, it will feel more natural.
At the extreme, try going 0 mph, and jog in place at 180 bpm. 0 lean. The feet barely come off the ground. But hit the 180 bpm.
Then barely move forward... like at a slow walking pace, but with the 180bpm. You'll probably barely lift your feet off the ground. You will have to barely lean forward to go this slow. Focus on relaxing those lower legs & calves.
Then, work on increasing the lean ever so slightly to increase the pace.
Try this, and see if you can work up to a happy place where you're getting the cadence, but not getting out of breath.
That's at least what I'd try.
i feel similar. i've pretty much gotten to ~175ish and given up on getting much faster for general easy days. not much of a problem doing tempos or speedwork, though.
Yes. Also, weight is not the cause in this situation (assuming you're comparing the cadences at the same speed/pace).
Shorter steps is the key. Quick like a bunny.
Shorten you goddamn stride length, that's what most people don't get. If I had a cadence of 180 and a 10 foot stride exactly, I'd be running 9.144 m/s, or 43.75 for 400 meters, very close to the world record, point being that a cadence of 180 isn't all of what matters. I obviously wouldn't be able to keep that up, much less "get tired or out of breath."
In my experience, it's hard to increase cadence more than about 10%, so in your case, you should try to get to 170-175 at first.
After that becomes comfortable, you can try for 180. You might try picking up your cadence for 30 seconds, then recover at normal cadence for a couple of minutes.
You'll eventually find a sweet spot... a cadence you can't surpass without significantly increasing exertion.
A good place to practice faster cadence is during interval workouts. For example, you might run the last 200 of an 800m interval at the same speed, but a faster cadence.
It shouldn't be surprising that a significant change in your stride makes you less efficient. There's been some research that's demonstrated that your oxygen consumption goes up when you increase or decrease your stride frequency away from your "preferred" or "natural" cadence. That's not to say that you should not change it, though! Rather, a more gradual change will not leave you as tired.
Higher stride frequencies will probably reduce your risk of injury, but the tradeoff—at least in the short term—is a less efficient stride at your easy run pace. For most people, you end up running with a faster stride frequency anyways when you speed up, so this should not affect your racing. Regardless, in my experience it can take many weeks or months to move your stride frequency up to around 180, especially if you are starting somewhere low, like in the 160s. Keep in mind that there's nothing magic about 180, it is just a good ballpark number. As other posters have indicated, increasing by 5% or 10% at first will make the transition a bit easier.
Do not worry about your cadence. It will go up naturally as you run more.
The only thing you should consciously do to improve your form is make sure you're not overstriding. I wouldn't suggest going minimalist until your weight gets down more, but some barefoot strides can help. Focus on landing flat footed, with the foot pretty much beneath your hip.