Running - Improving cadence

BetterMike

I have a cadence of 159-160 on my runs no matter the speed. So if I am going fast the only thing that really changes is my stride length.

Anyone have good tips on how to increase my cadence?

jnord8729

How I learned to do it was I found a whole bunch of songs that run in the neighborhood of 180 beats per minute. Then I go running and focus on taking a step with each beat. Your stride length will change. It will feel weird, almost like you're stumbling because now you won't be landing on your heel, you'll be landing mid-foot. On the plus side, running this way is SSSSOOOOOOOOOO much easier on your knees and back because your foot will absorb shock like it's designed to do, unlike when you land on your heel.

enterdanger

I agree with the @jnord8729's suggestion to get faster songs. That worked for me too. It did feel so weird at first, but you gradually adjust.

BetterMike

Alright, I'll try and find the songs. Should I work up to it? Like 165-170 or just bite the bullet and do 180?

jnord8729

Oh bite the bullet! Just take your time the first few times doing it.

solieco1

There are also free metronome smart phone apps. Pick a pace a few steps faster and run with it. You can even play it over the top of any music you want. Pick up the pace a few steps per week.

steph2strong

Interesting, I never thought of monitoring my cadence and stride length. After reading your post I went and read a Runner's World Magazine article on the subject... it gave some good suggestions.... http://www.runnersworld.com/race-training/the-great-cadence-debate

BetterMike

Read the article and this popped out at me, ""But what I'd say is if your frequency is around 160 or lower when you aren't just trotting around, you should check to see if you are overstriding."

I need to get to work!

rakowskidp

My cadence increased when I switched to a forefoot strike.

G8rRay

I believe that most coaches would recommend increasing cadence gradually (~5 steps to 6 steps/minute increase per week). If you have a GPS watch that indicates cadence, check to see whether you can set an alarm for a range of cadence (high and low). Using an alarm allows you to concentrate on your running form, landing mid-foot or fore-foot, and using the strength from your glutes.

I started at 165-170 s/min range about 4 years ago; currently, I usually run at 180-190 s/min range. But, when I get tired on longer runs, I still have to focus on keeping my cadence up.

Good luck!!!

Azdak

I have mixed feelings about the whole "cadence" thing. Personally, I think increased cadence is more the RESULT of improved form, running economy, and conditioning--not the cause. But I have also learned through the years that a lot of people have a "natural" running form that features over striding. I personally think that focusing on staying relaxed, torso alignment, arm carriage, and landing under the front knee is more important than artificially trying to increase cadence. I would start working on cadence while doing short bouts of speed work, rather than by trying to increase it during steady-state training pace.

BetterMike

Great thoughts everyone. I'm going to work on form ( will have to look up some youtube ) and cadence in short amounts to start. I seriously appreciate the advice.

professorhuggins

The website podrunner.com has free hour long tracks to download by bpm. I went up by 5 bpm per week until I went from a cadence of 160 to 185.