Can someone PLEASE explain cadence to me

First there's no ideal cadence. And second, slower you run the more steps you take per minute and slower you run the less steps you take per minute.

Been through this million times. 180 cadence is a bad myth. Don’t interfere with your cadence. Low speed- low cadence low strides. High speed- higher cadence and bigger strides. Check out the elites at different speeds

You mean that the faster you run, the more steps right? (higher cadence). and slower you run, lower cadence?

So when I'm running slow, I should have a lower cadence, right? And if I'm tryinf to run faster, my cadence (also strides) should be bigger?

When I ran an 800 I had strides at 1.5m and 188 cadence, meanwhile normally I'm around 160 and 1.3m.

Is this ok?

TNE wrote:

So when I'm running slow, I should have a lower cadence, right? And if I'm tryinf to run faster, my cadence (also strides) should be bigger?

When I ran an 800 I had strides at 1.5m and 188 cadence, meanwhile normally I'm around 160 and 1.3m.

Is this ok?

Yes

TNE wrote:

You mean that the faster you run, the more steps right? (higher cadence). and slower you run, lower cadence?

I would think this is common sense.

Sand Dunes wrote:

TNE wrote:

You mean that the faster you run, the more steps right? (higher cadence). and slower you run, lower cadence?

I would think this is common sense.

Jack Daniels started the 180 fad and people exaggerated it even more after that.

Yes it is but just wanted to confirm...

But overall, do you think it is a good idea to try to keep a quicker cadence on normal runs/tempos?

I understand that slow runs are going to be whatever and that everyons cadence is different, but should I still try to increase it?

TNE wrote:

Yes it is but just wanted to confirm...

But overall, do you think it is a good idea to try to keep a quicker cadence on normal runs/tempos?

I understand that slow runs are going to be whatever and that everyons cadence is different, but should I still try to increase it?

Run naturally, Haile Gebresslie had a cadence near 200 steps per minute other elites near 180. Every is different just focus on running smooth and relaxed.

Since you asked about form here's my 0.02:

Here is some advice on to work on your form.

First, every other day jog on a grassy field or a sandy beach barefoot for about a hour.

Second, hills by way of hill bounding up a really steep hill emphasis the knee drive it is kinda like a skip. Do that three times a week for about 15 minutes or so.

Strides, do strides after your easy runs two to three times a week.

Run more, more you run the more natural it will become.

Focus on the whole picture. Instead of just focusing on where your foot lands. Look at the whole picture. Knee drive, back claw etc focus on trying to create a smooth motion. As opposed to some tippy toe ballerina motion I see some hobby jogger doing at the trail.

Watch this video on overstriding:

https://youtu.be/f_zLfI3KQq0

And this video of Herb Elliott:

https://youtu.be/Luqz7bBmooA

TNE wrote:

Yes it is but just wanted to confirm...

But overall, do you think it is a good idea to try to keep a quicker cadence on normal runs/tempos?

I understand that slow runs are going to be whatever and that everyons cadence is different, but should I still try to increase it?

Yes, overall, it's a good idea to keep a reasonably quick turnover (cadence) even in slower runs. What's your cadence for slow runs right now? Find out the difference between that cadence and 180. Then add half that difference to your current cadence.

In other words, if you're running slow recovery jogs at 160 right now, pick up your cadence to 170 and shorten your stride. That will be more efficient than what you're doing now.

In answer to your original question: you go faster by increasing stride length AND cadence. 100 meter specialists are obviously torquing both variables as high as possible. A marathoner, running 4:50 pace, has a shorter stride and a slower cadence. But it's still a longish stride and a fast cadence.

I remember running next to my late friend Merrell Noden, a 4:12 HS miler who ran track his freshman year at Princeton and then left the team. Many years later he visited me in Mississippi and we went out for a 9-mile run on a warm summer day. His stride was shorter and faster than mine--and he was 6 foot 2 to my 5 foot 11! But he had a quick, short stride at 9 minute pace. He kept his stride rate up.

That taught me something. You too, perhaps.

Sand Dunes wrote:

First, every other day jog on a grassy field or a sandy beach barefoot for about a hour.

This is GREAT way to get injured. Good advice, moran.

Coffee Grind wrote:

Sand Dunes wrote:

First, every other day jog on a grassy field or a sandy beach barefoot for about a hour.

This is GREAT way to get injured. Good advice, moran.

How? Running on a soft surfaces is a good way to prevent injury.

Coffee Grind wrote:

Sand Dunes wrote:

First, every other day jog on a grassy field or a sandy beach barefoot for about a hour.

This is GREAT way to get injured. Good advice, moran.

Not considering that I know people who have cured injuries by running on a grassy field barefoot.

Running barefoot for an hour every other day? Ok, so 8-10 years ago everyone jumps on the minimalist bandwagon. 2-3 years later these same folks are injured and are pushing the high stack Hoka mantra. Now these folks are back to normal 6-10 mm drop neutral shoes that have been around for centuries.

Do some strides barefoot maybe a few times a week on grass, but don't train regularly barefoot. Seriously, what's wrong with you all?

Coffee Grind wrote:

Running barefoot for an hour every other day? Ok, so 8-10 years ago everyone jumps on the minimalist bandwagon. 2-3 years later these same folks are injured and are pushing the high stack Hoka mantra. Now these folks are back to normal 6-10 mm drop neutral shoes that have been around for centuries.

Do some strides barefoot maybe a few times a week on grass, but don't train regularly barefoot. Seriously, what's wrong with you all?

I'm not pro barefoot in the born to run sense, I'm talking about easy jogging on a soft surface. I am not advocating that people do what those barefoot runners were doing that is running barefoot foot on concrete. I am 100% against that. I am saying that easy running on a grassy field barefoot is a good aid that a runner should use. It should be seen like a supplement like weights or core.

Sand Dunes wrote:

I'm not pro barefoot in the born to run sense, I'm talking about easy jogging on a soft surface. I am not advocating that people do what those barefoot runners were doing that is running barefoot foot on concrete. I am 100% against that. I am saying that easy running on a grassy field barefoot is a good aid that a runner should use. It should be seen like a supplement like weights or core.

I agree, but what you said earlier was to train barefoot every other for an hour. That advice is not sound training nor is it supplemental training. Running 25+ miles a week barefoot us not good advice.

Coffee Grind wrote:

Sand Dunes wrote:

I'm not pro barefoot in the born to run sense, I'm talking about easy jogging on a soft surface. I am not advocating that people do what those barefoot runners were doing that is running barefoot foot on concrete. I am 100% against that. I am saying that easy running on a grassy field barefoot is a good aid that a runner should use. It should be seen like a supplement like weights or core.

I agree, but what you said earlier was to train barefoot every other for an hour. That advice is not sound training nor is it supplemental training. Running 25+ miles a week barefoot us not good advice.

What you say is the limit? 20, 30 minutes every other day? One does need to ease into it too as it puts more strain on the calves, Achilles and stabilizing muscles of the lower leg.