How to Increase Running Cadence

[@ShaneGoodson]

When I was (re)learning to run this was the hardest part for me to get. Great explanation.

[@TerryG_Running]

i have been running for 12 months and as an older runner (57) i find my cadence is around 145, i will use your advice and slowly hope to get it to around 160. I enjoy being out running and sometimes go out for a few hours with a walk / run regime. thanks again for the excellent video

[@gofarsogood]

Happy to help! Let me know how it goes.

[@tessabarbour6401]

Thank you so much for making this video! I was having such a hard time understanding how to increase my cadence. You explained it so well and the drills have already made a huge difference!

[@gofarsogood]

I’m so glad, Tessa! Thanks for watching!

[@jenniferv8124]

gosh this is super helpful! i have been trying to build my distance but i find i get exhausted sooner than i'd like. i'm going to apply this. thanks for the breakdown :)

[@Pikminization]

Back in 2019 when i experienced shin splints for the first time in my life, i went to KZbin and google and research deep dive all about it, why, how to fix it and how to avoid it. One of the key videos i watch was from the running experience channel and talked exactly about cadence. I increased my cadence, put so much work on it, because I hated shin splits. Obvs I became a faster and better running with much better form. Exactly bc this cadence thing made a huge difference. Thanks Holly, for being such a great help back then. Shin splits never came back the same after that. I still get them, but only for few days and very rarely.

[@DanBacon-pd3nr]

I’ve had shin splints on and off for ages, this has literally saved my running.

[@gofarsogood]

Yay I’m so glad!!!

[@lisalani7946]

For years I kept hearing engage your glutes to increase cadence but I could never find my butt. This is the best 13 minutes I have spent this week, just the little cue of someone pushing me and I actually felt it this morning and enjoyed the 170 playlist suggestion. Thanks so much Miss Holly. 🎶🎸🎧

[@andylawson]

Wow, first video I’ve seen go into cadence in a way that resonates, so delighted for this random KZbin recommendation! My cadence has always been slow (~155) and I just figured it is what it is. Your explanations and drills feel like they’ve clarified it so much more for me & I’m going to implement your suggestions going forward. Excited to see where it takes me!

[@gofarsogood]

awesome! Let me know how it goes.

[@suranperera4620]

Agree with the other comments, really clear well structured guide on cadence. First time I have felt comfortable running slowly (6:00/km) with an average cadence of 171 spm. Thank you.

[@Justin-uc8sc]

I’ve increased my average cadence to 177, up 13 steps from last year, and I’ve destroyed my previous PR’s like I were in a completely different league.

[@gofarsogood]

hell yeah!

[@riebeck1986]

Thanks a lot for this video ! Usually when I tried to increase my cadence, I just ended up running faster and then got tired even quicker. Followed along with your video and practiced the drills, which helped a lot in realizing that my steps need to be much shorter. Move forward from the hips tip helped me improve my form a lot.

[@gofarsogood]

I’m so glad! Well done.

[@anwolfs9804]

omg, a cadence video, why didn't I ever think of asking you that! I'm stuck around 160 on average and yes, posture sometimes slips my mind. Time to use it as part of the warm up routine. I'll get back to you about the progress!

[@gofarsogood]

Perfect - can't wait to hear!

[@lauragaka8384]

Wow 👌 this was the best video about cadence that I have ever watched ❤ great explanation! New subscriber!😊

[@gofarsogood]

Thank you so much!

[@Easwara]

Never knew the importance of cadence . Thanks this is helpful will try this

[@chrissybradshaw4879]

I’m hooked on you from this one video!!! I’ve been running for only 18 months and I can’t wait to try this to really improve. BEST explanation for me ever!!!

[@gofarsogood]

THANK YOU!

[@pHiLdUb-d5j]

Been looking through videos for the past 3 days on this. This is the best explanation I’ve seen. Thorough and will be giving it a try. Thank you!

[@gofarsogood]

Awesome, thank you!

[@kevinabate6056]

Roads, hills, and trails are so completely different. Good to hear your voice again. Big respect for your coaching skills 😅. 😮

[@gofarsogood]

Thank you so much!

[@rgh622]

Welcome back Holly! I hope you took video of you running/working out in beautiful locations around the world!

[@gofarsogood]

Thank you!!

[@jennawilson_]

This was so helpful! Thank you!

[@gofarsogood]

I’m so glad!!

[@rickcharles6065]

I’ve been working on cadence for awhile now and seeing good progress using the pose method on drill days. Today’s slow run avg cadence was 169 and was pretty easy, but still not there. Thanks for the content you’re putting out.

[@jamiesharp88]

I really like this, excited to try on my next run. Glad the algorithm found your channel for me!

[@gofarsogood]

Let me know how it goes!

[@lizandramedina1162]

This was awesome!!!!!! noticed the word cadence on my watch the other day and didnt know what that was.... now after watching this video, i check the cadence, and mine is 140!! lol that is slow! compared to the common goal of 180... maybe this is why my running is slow (usually 11:30-12 min mile pace) willl work on improving my cadence with your exercices and the metronome on spotify..... I am on week 3 of 20 of training for my first ever marathon. excited to try these exercises during my runs

[@StephanieJBlack-1313]

WoW. So well explained. Thank you for the tutorial. Always intuitively knew slow was destructive. Excited to practice. HUGE Thanks again!

[@Peanutbutterloverr]

I never comment but this video was too good not to. Thank you so much for such an amazing explanation, I just subscribed!!

[@gofarsogood]

Thank you so much!! I’m so glad it was helpful for you.

[@christinabutterworth2546]

Best explanation of cadence and how to I’ve seen, thank you 😊

[@winklertribe5268]

Another fabulous episode - thanks Holly! I’ve decided that I’m going to add 4 drill into my warmup to help me stop overstriding and bending over at the hips.

[@gofarsogood]

Perfect! Let me know how it goes!

[@suzziehoward]

Thank you so much for the best explanation I've seen so far! I'll definitely be using that for practice.🥂

[@gofarsogood]

That means a lot! Thanks for watching and let me know how it goes.

[@Dora-bmrwarrior]

This is the best video on cadence that I've seen :) I am definitely going to try your suggestions and exercises; I totally believe this will help me. I also vote for a part 2 only because part 1 was so good! Thanks, Holly!

[@gofarsogood]

Aw thank you!

[@vanessamartinez4917]

OMG, what a wake up call. I have been struggling to increase my pace and now I will test my cadence to see if that’s the issue. Thanks Holly! Great video. 👍🏻😀🏃🏻‍♀️👟❤️

[@gofarsogood]

Happy to help, Vanessa!!

[@unconventionaldiabetic]

Thank you for the video. I have been working on increasing my cadence (I average 154 spm). I have been working on picking up my knees more so it looks like I'm on the right track!

[@gofarsogood]

Perfect! Keep me posted.

[@TheGreatHusingi]

I really appreciate you making this video. I'm genuinely shocked by how poorly this topic is typically communicated by running coaches online. Every time I've intentionally increased my cadence in the past, my heart rate just shoots up. I'll definitely be trying your suggestions here.

[@gofarsogood]

Let me know how it goes! I am glad this felt valuable to you!

[@TheGreatHusingi]

@@gofarsogood I tried it ❤️ It felt so much easier to push my pace than it normally does. My goal for my run was just to keep my cadence up without letting my heart rate get too crazy and I ran my second fastest road mile... Lol who is she 💁🏼‍♀️ I feel like it might be a long time before I can do an easy run at that cadence though. But I'll keep practicing!

[@gofarsogood]

@@TheGreatHusingi awesome!!! I’m glad it felt good for this workout. Don’t worry too much about it translating to low output…one thing at a time. Thanks for reporting back!

[@stevemcq75]

Perfect timing Holly! My physio has literally just got me focusing on increasing cadence as I've been having some mild shin pain lately (also I overpronate in my left foot quite a lot). They also recommend I aim to get to 170. I've just been using the cadence target on my Garmin to manage cadence but will give the metronome a go too. If you do a part 2 it would be great to get a bit more focus on managing different effort levels for the same cadence, i.e. can I still run zone 2 with a 170-180 cadence. Thanks again.

[@gofarsogood]

Can certainly make a video on this! I like how you framed the question too. Thanks for watching!

[@ratilalmakanji2372]

It explains a lot My cadence is 145 and a lot of effort to run 42 km Take minimum 4:30 hrs

[@adampyle9814]

Nice Pose Method perspective to cadence!

[@joelrodriguez1232]

Glad l found your channel. I currently working on this.

[@SageOfEchoes]

Great tips, thank you. Worth noting I also improved my cadence by 5 just upgrading to a foam trail shoe.

[@gofarsogood]

Great tip! Thanks for sharing.

[@thomasanderson9460]

I love Holly and her info..🥰

[@Kudal196]

This is very helpful...Thank You.

[@gofarsogood]

So glad to hear that!

[@cftn8885]

I just tried this today Holly. I had to do it in 2/1 intervals because I'm a big guy and was winded, but I was surprised to see my mile time doing 2/1 intervals at 160bpm was still lower than when I do regular running. Thank you. I'll keep trying this. Any tips on how to do this for longer or does that just come with time?

[@dylanjodun]

Hey your back❤

[@Misskangsadarn]

Thank you for sharing this information, it is very helpful! Thank youuuuuuu

[@gofarsogood]

happy to!

[@GreyJedi17]

Welcome back Coach

[@gofarsogood]

Thanks!

[@maldo007]

Now I understand the cadence. My running cadence is between 160 and 163. When I walk, the cadence is 96-110 for 2.5 miles. The runs are just over five miles. Thanks for the information.

[@gofarsogood]

Happy to help!

[@itsahardmuttlife9263]

I heart rate train so my problem is keeping my heart rate down while trying to get my cadence up during my easy run.

[@gofarsogood]

I might suggest that when you do a cadence focused workout, you ignore the HR aspect just for that workout - maybe even just once a week.

[@fardeenbeharry]

I would love a part 2.wheb I try to increase my cadence my heart rate spike and I am no longer in Aerobic zone. Also I don't quite understand that my higher Candace does not mean more speed increase. can u elaborate on that

[@gofarsogood]

Totally understand! This is one of the hardest pieces to grasp. Essentially - because you can pick your feet up as fast as you want in place, that means you can also take that forward as fast or as slow (referring to the amount of ground you're covering in a given amount of time) as you want. Basically, you are in control of your force forward as well as your stride length (both of which determine your pace), but those things don't have to go hand in hand with faster or slower cadence. During the second half of this video I tried to cover that as much as I could but will certainly do a part 2.

[@fardeenbeharry]

@@gofarsogood thank you so much. I tried what you said the video today. I did increase my cadence but it was more by raising my legs and knees up like a pendulum instead of the half 4 shape. It's harder for me to do a back kick, maybe my glutes needs to loosen. I'll keep on practicing. Definitely following your channel now. Thank you 😊

[@gofarsogood]

sounds like you're on the right track! I appreciate the feedback and so glad to have you on the channel now!

[@Blacknight200]

Not sure what it is but this is something that doesn’t come naturally to me at all. Until i bought a garmin watch i never knew how bad my cadence was and still is really. Outside of a couch i havent found a method to help me with this. My body it seems does every thing when running and it takes a lot of mental energy to try to correct all my little faults. Ill try this though, been ham and egg running for 20+ years what’s another 20…

[@gofarsogood]

Totally get it! Let me know if this helps at all. I can also make another video about it!

[@TexArk-y4b]

My problem is running out of breath. I tried different way but I don’t have good lungs I guess

[@mandihoogland1553]

Hi holly, do you know the average speed of women around the 60.? I can’t find it. I want to run my first half marathon…. But i think Im way to slow….

[@gofarsogood]

Hey! I would say I don't really know the average, but I would also say to not worry at all about your speed as you get started. If you can find a nice ratio of run to walk in the beginning, you'll be able to average a consistent output for longer. I've got some training plans (half marathon included) if you're interested! www.martinholly.com/training-plans

[@lissetteflores3503]

I used this method on my last run and no shin splints! Thank you! 🎉🙏🏼💕

[@sarahmcmillan9451]

I checked my average cadence on my run and I’m between 150-155, and in my videos I’ve noticed I’m heel striking- pretty aggressively 😅The other thing I’ve noticed is I run in a straight line, like my feet almost cross the midline of my body instead of going forward. Any tips for that?

[@gofarsogood]

Yes! I would say practice some super slowed down steps (like a slow mo version of your run) in place, trying to keep feet at a nice even hips width the whole. Then when you try it sped up at a run, just aim to keep feet on either side of an imaginary central line as you run forward.

[@SudarsanMahalingam]

How about in place A-Skips...

[@gofarsogood]

A great exercise indeed!

[@oneschance]

So this is what happened to you in consideration of the other channel. You made your own.

[@MrHawaiiboy510]

My cadence is 155.

[@gofarsogood]

Cool! Great place to build from.

[@tobcio]

My HR goes up with a faster cadence although my pace stays the same, so it feels less effective somehow. Is this normal? 😂

[@gofarsogood]

Totally see your point! It's possible we need to break down the amount of time you practice the higher cadence for, until it becomes more natural for your body. Focusing on it might be what's causing the higher HR. So try only working at higher cadence for 2-3 min increments at a time.

[@fitafterinjury1]

Love the outfit, very pretty

[@gofarsogood]

Thank you!

[@lala7701]

A great cadence video! This is a topic that I didn't know existed up until my first injury 😅then I learned how important it is, and it was weird to me that many long-distance runners I know are not even paying attention to it - even though it can make a huge difference! Would like to learn more about how to transform stability improvement from strength workouts into running - say you do all those single leg exercises and drills - but how can you tell that your running is improving as a result? Or how to tell what need more specific work? Many thanks!!!

[@gofarsogood]

SUCH a good question - I am definitely going to do a video on how to translate your run-specific strength work directly to the improvement of your running. Thanks for suggesting!

[@lala7701]

@@gofarsogood Amazing! many thanks 😍

[@FreeYoutube-on4gl]

This is "jumping" not running. This makes your heart rate spikes really fast and hard to do easy runs