On most of my mileage runs my cadence is about 164-168 spm. I can achieve low 170's if I make a good effort to keep up my turnover. During speed work and races it's typically in the 175-190 range (typically 190+ on shorter stuff). Does it really make a big difference if I'm doing my mileage and long runs at the so called "optimal cadence" of 180 or more? I run midfoot, and am a 5'9" male for reference.
Yes it does
No.
I think it primarily helps to avoid overstriding/heel striking. I used to badly heel strike until I increased my cadence. Now I have a midfoot strike and am more comfortable at quicker paces
HowBadIsMyCadence wrote:
On most of my mileage runs my cadence is about 164-168 spm. I can achieve low 170's if I make a good effort to keep up my turnover. During speed work and races it's typically in the 175-190 range (typically 190+ on shorter stuff). Does it really make a big difference if I'm doing my mileage and long runs at the so called "optimal cadence" of 180 or more? I run midfoot, and am a 5'9" male for reference.
ARE YOU WHITE???
Bump
Exprt wrote:
Bump
No bump required, the answer is still no
HardLoper wrote:
Exprt wrote:Bump
No bump required, the answer is still no
You're still wrong.
Dr Yes wrote:
HardLoper wrote:No bump required, the answer is still no
You're still wrong.
Yes, Dutch Boy is wrong as usual when it comes to running.
Explain yourself
You first since you are such a know it all.
Both of you explain yourselves
HowBadIsMyCadence wrote:
On most of my mileage runs my cadence is about 164-168 spm. I can achieve low 170's if I make a good effort to keep up my turnover. During speed work and races it's typically in the 175-190 range (typically 190+ on shorter stuff). Does it really make a big difference if I'm doing my mileage and long runs at the so called "optimal cadence" of 180 or more? I run midfoot, and am a 5'9" male for reference.
It depends on what distance you are running. I've heard people talk about cadence for a 400m race and that's pure insanity.
The longer the race the more it comes into play
Coach LMNOP wrote:
HowBadIsMyCadence wrote:On most of my mileage runs my cadence is about 164-168 spm. I can achieve low 170's if I make a good effort to keep up my turnover. During speed work and races it's typically in the 175-190 range (typically 190+ on shorter stuff). Does it really make a big difference if I'm doing my mileage and long runs at the so called "optimal cadence" of 180 or more? I run midfoot, and am a 5'9" male for reference.
It depends on what distance you are running. I've heard people talk about cadence for a 400m race and that's pure insanity.
The longer the race the more it comes into play
Give me an example for say a 1 mile race and a 2 mile
Isn't 180+ only optimal at faster paces? I don't think it's a typical cadence for people of normal height running easy.
3hr-marathoner wrote:
Isn't 180+ only optimal at faster paces? I don't think it's a typical cadence for people of normal height running easy.
I'm a HS senior and I'm 5'7 and I've never ran an easy run under 180 spm. Typically 184-186 every run
yesitdoes wrote:
3hr-marathoner wrote:Isn't 180+ only optimal at faster paces? I don't think it's a typical cadence for people of normal height running easy.
I'm a HS senior and I'm 5'7 and I've never ran an easy run under 180 spm. Typically 184-186 every run
Are you sure you are of normal height and actually running easy?
Who asked you anything pinhead?
If you're healthy, don't worry about it. If you struggle to stay healthy as mileage climbs, you may consider getting to the mid 170's. Your cadence is fairly low for someone your height. But, if it ain't broke, don't fix it.
I think this response gets the conventional wisdom right.That being said, I also think that our bodies tend to end up where they naturally want to be and that if you are not having injury issues, you shouldn't worry about it.I am roughly the same size as you (5' 8", mid 140s), with fairly long legs for my height. For easy distance efforts, my cadence is in the low to mid 160s, but when I do speed work or race, it is almost always right at 180. I definitely overstride, with my foot typically making full contact a few inches ahead of my center of gravity, but it has always worked for me, so I don't worry about it.For the record, I never actually pay attention to cadence. I only know my cadence because it pops up with the rest of my data on my Garmin download. Before I moved over to a Garmin a year and a half ago, I had no idea what my cadence was and didn't care (and I have been running for more than 25 years).
JamestheAmateur wrote:
I think it primarily helps to avoid overstriding/heel striking. I used to badly heel strike until I increased my cadence. Now I have a midfoot strike and am more comfortable at quicker paces