Cadence on Easy Runs
10 watchers
Jun 2024
7:16am, 9 Jun 2024
3,753 posts
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Fitz
Not at all an expert here, but I found both my cadence and stride length starting to shorten as I have got older (I'm 57). I believe the key to stopping this deterioration lies in flexibility / mobility work, especially hips and glutes, as my day job involves sitting in an office chair for longer than is healthy. So just a suggestion, but as well as / instead of big weights stuff for strength, factor in some flex / mob work as well? |
Jun 2024
8:30am, 9 Jun 2024
86,393 posts
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Diogenes
Another thing I’d consider is to start with your posture. When you have your chin up, shoulders back, chest forward it follows that you pelvis is tilted forward and that makes it harder to over-stride and improves running form all round. I should add this is from personal experience rather than any expertise. |
Jun 2024
11:19am, 9 Jun 2024
288 posts
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Charlesvdw
I think it should be easier to keep your cadence as you get older. I get that impression looking at most older runners.
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Jun 2024
11:49am, 10 Jun 2024
17,892 posts
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Garfield
Focus on keeping your cadence higher and try to be lighter on the feet...mid to forefoot strike, rather than tending to heel striking may help with your increases in leg turnover. Dio's point about pelvis tilted forward is good too. It also depends on how tall you are, as longer legs can get away with 170s range. |
Jun 2024
1:41pm, 10 Jun 2024
44,641 posts
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SPR
Canute covers the cadence for older runners thing in his blog, less strength for push which makes cadence the ideal running strategy especially for speed changes. I think Diogenes point about posture make sense, LS21 himself described posture issues in his first post, presumably not down to strength issues given some of the training described. Maybe changing some of that will mean changes elsewhere (eg if lower cadence is the result of poor posture or reaching out in front). |
Jun 2024
1:51pm, 10 Jun 2024
112 posts
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LS21
Hello again, Sorry for not replying yesterday - busy day! Some really excellent posts again (thank you!) The posture thing is particularly interesting - and is bang on I think. It's a bit chicken and egg for me as well - when I run at a higher cadence I almost naturally get into a far better position posture-wise. I'm more upright, chin higher, shoulders back etc. All the things you want to try and do, I sort of just do almost automatically. It just feels a bit weird still, that's all. I'll stick at it. I'm being a little bit impatient really, but I need to persevere. The slower-paced runs are the hardest for me, so I'm going to try a few treadmill runs where I set the speed fairly slow and just try and run at a set cadence from there. See how that goes. I've prob jumped a bit high in one go re upping the cadence too. I might be better knocking that back a tad to get used to that first, and then up it again bit by bit. Thanks again for everyone's input - it's very welcome! |
Jun 2024
6:32pm, 10 Jun 2024
2,835 posts
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Canute
As SPR noted, I have discussed the issue of cadence on several occasions on my blog. If you are interested, perhaps the article most relevant article your question is at canute1.wordpress.com My analysis of the issues was based on observation of what runners do, and on a biomechanical model that provided estimates of the forces and the energy cost of the three main energy consuming aspects of running: getting airborne, overcoming the inevitable braking at footfall, and moving the swing leg forwards. The discussion is quite technical. Perhaps the technical details are not of much practical value to you. The overall conclusions are: 1) that optimum cadence increases with pace. 2) for 5-10K runner the most efficient cadence is around 180 steps/min, though in a sprint finish, the optimum cadence is over 200. 3) For minimisation of impact forces (and therefore reduce risk of injury) it is better to increase cadence and decrease stride length for a given speed. High cadence is likely to be preferable for elderly runner. 4) Individuals differ in what suits them best. Most recreational runners would benefit form an increase in cadence. At age 78, I typically have a cadence around 175-180 even at very slow pace (e.g. 13 min/mile), I increase to 185 at 5K pace and exceed 200 when sprinting. I focus on my running form frequently when running. I am aware of lifting by swinging knee and allowing the foot to drop below the knee as it descends. I land on the midfoot even when running slowing, and the forefoot when sprinting. But do not do anything that feels too awkward. |
Jun 2024
7:23am, 11 Jun 2024
20,861 posts
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eL Bee!
I'll pop down for some coffee and something else excellent with my video camera, and see if I can't help you identify what it is that is you are overworking. 😀
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Jun 2024
11:37am, 11 Jun 2024
15,287 posts
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Fat Dave
However slow I'm going, I keep thinking of "(Your Love Keeps Lifting Me) Higher and Higher" in my head, and try to keep my feet moving lightly in time. It's the only thing I've ever tried that affects my cadence at all. |
Jun 2024
2:40pm, 12 Jun 2024
50,192 posts
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HappyG(rrr)
I think "shorter stride" rather than "higher cadence" is the way to think about it. Shortening your stride is inherently easier and I find more intuitive. After reading the classic Born To Run and his anecdote about the Tarahumara South American native running tribes, I always think "If you ask should I take one step here or two, take three!" Light touch with every step, tippy tappy, works especially well off road, hopping from stone to stone or between wet patches etc. You look like you are mincing along, but that's a good way to re-train to shorter stride, higher cadence. Then when you return to racing on road, you are already higher cadence, just need to stride out longer. And chest up, lead with the pelvis, all that good stuff too. The train / re-train needs to be in non-stress running. You will revert to muscle-memory if you are running near your limits. Best of luck,  G
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