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Increasing running cadence

4,697 Views | 11 Replies | Last: 6 yr ago by Jim01
Dill-Ag13
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AG
Any tips on how to do this? I own a 910xt, current plans are:

  • Buy a foot pod to see what my natural cadence is
  • Use a metronome to push it upwards by 1-2bpm per week
  • Cadence target? 175? 180?

Any tips from people who've made the journey?
wbt5845
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AG
Everything I've ready said your cadence should be between 150-200. I recommend you get a good baseline of what you're doing now on different terrains and then try to increase it by 5%. Take a while to get 5% burned in, then go another 5%.
AggieOO
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start with a cadence of about 400 and work your way down.

be sure to post that first video here so we can break it down for you.
wessimo
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AG
I discovered last week that the Spotify app has an option for running where it can detect your cadence and play songs with a corresponding beat. You can also pick a target cadence.
Dill-Ag13
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AG
How do I look?

wbt5845
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AG
wessimo said:

I discovered last week that the Spotify app has an option for running where it can detect your cadence and play songs with a corresponding beat. You can also pick a target cadence.
What a great idea. Frankly, I quit running with music for a number of reasons, one of which was screwing up my cadence.
wcb
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AG
I went through this last year. 910, got a footpod and started tracking. Think I was in the 150's when I started. Made my way into 160s and now I'm generally 170s, maybe 180s at tempo / 5k pace. I did most of it on the treadmill so that I could track things in a controlled environment.

Fair warning - be prepared for your calves to turn to rocks. Changing your cadence wreaks havoc on them.
gd28
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AG
I made this change literally overnight last fall. Went from 160's to 180's and am a big believer in the benefits. Focus on shorter, lighter steps, don't worry about pace at first. It will feel very weird but you will find you are running much more efficiently and your endurance should improve. I'm also a big believer that there is a lower injury risk with the lower impact steps that come along with higher cadence.
Phat32
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AG
Just tried this and was 30-45 sec per mile faster at a much lower HR...
wcb
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AG
rasher said:

Just tried this and was 30-45 sec per mile faster at a much lower HR...
Come back and report on how your calves feel tomorrow...
BlackGoldAg2011
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AG
I'll add another vote for music. I zoned in my running cadence by making a playlist of music that was all around the right range of bpm so i don't have to think as much, just run to the music
Phat32
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AG
They feel fine. I only went 10 spm faster, so we will see when I get to around 180.
Jim01
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AG
Cue up the Benny Hill theme music on the iPod?

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