Walk @ 4mph, run @ 3.5mph???

Calliope610

Walking has been my primary exercise for the last year or so. I now walk at @4mph, 2% incline for 4-6miles 3x/wk. This week I started C25K (for the umpteenth time), but I've lost enough weight for running to be comfortable now.

I find that although I can walk at a good 4mph clip, I have to reduce the treadmill speed to 3.5mph to accommodate my beginner's stride and cadence. Logic tells me that once I can run 5K non stop at this speed and once my body is accustom to the mechanics of running, by stride and cadence will improve, so don't worry about my speed for now. Even though it is slower than my walking.

Also, can someone explain the difference between stride, pace, cadence and speed, and how one will effect the others? I'm thinking stride is the length of each step, pace is speed as a function of time, cadence is # of steps and speed, well, is speed. As stride increases, pace decreases and speed increases, given the same cadence. Is that correct??

ZenInTexas

Pace is just a measurement of how fast you are going. Like a 12 minute mile pace. Stride is the length of your step. Usually as you increase your speed your stride gets longer. Cadence is how many steps you make in a minute. 180 is considered ideal. Your cadence shouldn't vary too much depending on your speed. So given the same cadence your speed should increase as your stride lengthens because you covering more ground per step.

Calliope610

Pace is just a measurement of how fast you are going. Like a 12 minute mile pace. Stride is the length of your step. Usually as you increase your speed your stride gets longer. Cadence is how many steps you make in a minute. 180 is considered ideal. Your cadence shouldn't vary too much depending on your speed. So given the same cadence your speed should increase as your stride lengthens because you covering more ground per step.

And my stride should increase as I get more proficient at running, right? I guess I'm asking if I'm right where I should be as a very beginner runner.

MiloBloom83

When i first started running, i was told that the duration of the run was by far more important than the speed. running two miles in 24 minutes was better than running too fast and having to stop after 5.

Stride will improve as you become stronger. Don't worry about that now. As a beginner, i wouldn't worry about cadence(turn-over) either. That is just another component of your pace.

A longer stride will make you faster and more efficient, as you cover more ground. Ideally, the cadence remains the same, increasing your overall speed. I find that i run with the same rhythm, and as i got stronger, my time dropped because i was able to drive harder and increase my stride.

meshashesha2012

the treadmill more than likely isnt going to give you an accurate picture of what your true stride is because you're not propelling yourself forward like normal, but more propelling yourself upwards. i always find that my stride is significantly shorter on the treadmill than IRL.

speed is going to be a function of the stride and the cadence. pace is the overall average of all those things

ZenInTexas

I would pay attention to your cadence, just because that can help ensure you are running with good form and not over striding and are engaging your glutes to run. But do not worry for one second about your speed. Of course it will increase. Build your cardiovascular endurance. Make sure that any running you are doing now is at a conversational pace. If you are huffing and puffing and can't talk you are going too fast.