so i usually run easy @ about 4:40-5 min/km but today i increased cadence from 155 to 170 and my speed increased to 3:55/km on the same loop but felt harder hence the higher pace, how can i increase cadence but keep my pace around recovery?
so i usually run easy @ about 4:40-5 min/km but today i increased cadence from 155 to 170 and my speed increased to 3:55/km on the same loop but felt harder hence the higher pace, how can i increase cadence but keep my pace around recovery?
Tale more steps while covering the same ground.
Same distance, more steps = smaller steps.
Yes, it's that simple.
Yes, it will feel weird.
Yes, you will get used to it.
Velocity of running is a simple math equation at its most fundamental level.
Cadence * Stride Length = Velocity
Therefore if you are taking more steps per any unit of time you need to decrease your stride length.
Since intentionally decreasing stride length causes you to chop your steps and change your form which could cause bio-mechanical issues if you aren't careful/ have a coach that is good with running form, it doesn't make sense to focus on changing your cadence. If naturally your body wants to be 155 steps at an easy pace keep it there. As you go faster cadence will increase.
cadence wrote:
how can i increase cadence but keep my pace around recovery?
Don't