High Cadence, Slow Running (Easy), Avoiding Sloppiness

[@Dan_South]

QD: I try to make sure I keep my smile on easy runs. Sounds weird but it keeps my back straight, shoulders back, hips forward and head up. I think mood and posture are connected so the smile can help perk you up. Gotta force it sometimes1 😂😂

[@jankaduraciiik]

I kinda do that too, in addition to checking my form :) smiling on the runs just makes me feel like, and reminds me, that I am doing something I love, so might as well do it right :) and also have been once told I look angry when I run :D

[@levandmarthapolyakin-aaron2183]

It’s been scientifically proven that the biochemical mechanism in our brains that triggers a smile works in reverse. That’s to say that even faking a smile releases those “feel good” endorphins and cannabinoids in our brains! Isn't nature amazing? I do this too. Martha

[@jimble01]

Definitely agree! Alongside running with others this is amazing advice!

[@Kennuthow]

I actually do the same thing. I make myself smile and then I somehow get into the zone.

[@MultiHypolite]

YAAAAS !! Was waiting for it since 04:30am this morning! 🤗

[@diggdirkler]

1:00 that's a smooth edit.

[@ethierkevin]

Seth, thank you so much for addressing the question, keeping these cues: > EYES UP 👀 PUMP ARMS 💪🏻 QUICK FEET 👣 > SHOULDERS IN THE POCKETS Also wanted to say, very interesting regarding the cadence comparison of Haile Gebrselassie and Paul Tergat, I wish I had their Strava data to analyze but like you said I'm sure Haile is more on the high cadence end of the spectrum and Paul more on the longer stride length end, I suppose at 5'10 it gives me a bit of a baseline to determine where my 'sweet-spot' may be. Thanks again, always love the content.

[@kurtpershing1669]

I really appreciate your running form vlogs!

[@wunderlichdrive]

QD: For easy runs, I focus on form and breathing. I want to be able to hold a normal conversation and not having to interrupt every 3-4 words. Sometimes i just talk to myself to test this out. I try to avoid it when people are close by and might think I am nuts, though. As far as form goes, I am trying to go as fast as possible with as little energy as possible at that level of effort. I think to myself, should I be able to go faster with this effort, and how might I improve my form? I find that shortening ground contact, giving an almost bouncing feel, is what puts me into that state. There I get the sense that the effort is most evenly distributed across the posterior chain and that my glutes are really helping. Whereas, before I felt like I was putting to much of a load on my calves, which led to muscles strains.

[@oengus5686]

I like to shout at myself in German “weiter weiter immer weiter” I don’t speak German…..

[@agsmith001]

focusing on hip & glute activation gets my arms moving, chest out, and my cadence up. thinking of "legs are just along for the ride" quote helps a bit. hills help cadence a ton!

[@hufemeve]

Hi Seth - great video!! Last summer I got a tendonitis issue that forced me to a long recovery and when I started getting back, I used the high cadence-low pace to induce my body & legs to running - It truly helped me a lot!! that practice also improved my mechanics & running technique!! Also on the shoulder issue: I noticed having that issue and it originated by my sleeping position (side) So the shoulder that has higher came form the side I was sleeping on. Cheers !!

[@jamesotto7884]

firstly anatomy spot on Seth 👌 . I find running slowly is a great opportunity to dial in on form. As for upper body shoulders back and arms up. For lower body really concentrate on foot strike directly below centre of mass. That will naturally prevent overstriding and increase cadence. This is why seths cadence is still reasonably high at his lower speeds 🏃

[@levandmarthapolyakin-aaron2183]

I made a long comment + a few replies about this even before getting to your comment!

[@fredknoch]

My legs get tight on easy days because my stride is very compact and short (you don't need a lot of kick/follow thru if you're going slow). If I add in a few short up tempo segments (even just 20 seconds) it helps to keep the legs loose. I focus on engaging the glutes, running with good posture, keeping the pelvis stable, and midfoot strike.

[@jimnosuchinsky8807]

:QOD: I focus on my form also; breathing, shoulders back, control swing of arms, and like comment of D. South, SMILE - it makes the crowds question why is this runner so happy.

[@johnny_fiv3]

QoD: I try to really slow it down (almost slo-motion) and intensely focus on mechanics. Then try to ramp it up gradually while keeping the form. S.B.W.H.L.E.O. Timing of this Vlog is perfect. I just bought 2 bio-mechanics books.

[@duncanbailey1]

Thanks Seth great VLog, I need to work on this as my Cadence is around 165 on Easy runs compared to 180 on faster workouts. I’ll be keeping those shoulders in the pockets and doing those quick feet from now on let’s butter this bread

[@rhyssimmonds3993]

Perfect timing for this vlog topic Seth - I was questioning how it’s possible to run easy but maintain a relatively high cadence just the other day 😂👍 (my cadence is something I’ve been focussing on lately as I’m also not the tallest of runners 😂)

[@jankaduraciiik]

QD: on easy runs runs, I do a check of my form every few minutes, going usually from feet up, and I smile...I personally dont keep my hands as high as you, I like to keep them swinging right at the waist, close to my body, shoulders "in the pocket", the right angle in my elbow :)

[@thomasbriggs2744]

That was an excellent vlog. I appreciate why your channel needs to review shoes, but this kind of content is of most value. Thanks.

[@CSRunner7]

On the slow runs just much shorter quicker strides. Then in general get the hips/pelvis lifted up high and forward. Proud chest, eyes looking straight ahead and elbows pulling back. Also ever so slightly pick feet up and drive knees a bit more.

[@TheChessRunner]

QOD: playing basketball for 10 years. Quick feet being important anyway( good posture too) and being small (1m70) even more important. Always has been my biggest strength and did back then all the excercices you say a lot. So now I never think about it, when running slow I am still in the high 180, faster in the 190 and treshold even in the 200's. So if I focus it is more on keeping my stride length bigger, but that is very seldom . Maybe one thing that helps for me I always run with running bag and I have feeling that it forces me to keep good posture

[@runningwithaj]

Thanks for the really practical suggestion of the quick feet. Most of us mere mortals don’t have the time to do what you’re doing drill wise, but this seems manageable. You’re a legend Seth, thank you!

[@janetduback5161]

keeping my head back. Doctor gave me some head exercises with the band.

[@jamesb2034]

Yes Seth, height definitely impacts cadence. Studies have shown it to be roughly 3 spm/inch. I'm 6', so my cadence is likely to be approx. 20 spm slower than you. In one of my most recent 5k's I was at 177, which is probably very close to that stat. Also, look at Jim Walmsley, in the marathon trials he ran 5:10/mi, with an avg. cadence of 166!! Clearly he would need to improve that to run faster, but that stat tells me he his absolutely capable of running sub 2:10.

[@prestonruns]

My brother is a new runner and was just asking for advice with this topic. That is hilarious!

[@geronim042]

One of the best vlog, thank you for sharing !

[@jono2154]

Absolutely loved the info today Seth. About to go hit my second run for the day. This morning - long run super easy. Short speed session this evening. Loved your advice about the quick feet - do this with my table tennis juniors ;)

[@jabbashiga]

“Boom. Boom boom. Boom boom. Little bit nyuh nyuh? No. UHN!” Weirdly understood everything without looking at screen 😂

[@CAIrondad]

QD: I try to focus on quick feet, forefoot landing, and high heels / butt kicks.... I try to focus on really engaging my hamstrings and not get sloppy on the 'return' portion of the leg swing... BTW, SETH, this was one of your best-ever training advice videos!!! Loved it!! I'll be re-watching this one for SURE.....

[@brandot4810]

I’ve found it helpful to really focus on the full stride and push off. If I’m worried I’m getting sloppy or feel myself caving I use the same shoulder strategy as Seth and then focus on the full toe push off to make sure I’m finishing my strides and not getting lazy

[@shimonhuja9350]

Hi Seth. I love your vlog. I used the tips you gave herè for my 15 km tempo run and it helped a lot. Stay focused, shouldera backword, chin up and move my arms fast. Thank you.

[@RunningOtaku]

QOD: I also adhere to “slow but not sloppy” by keeping the cadence relatively fast on easy days.

[@nv3831]

Best way to start my morning before my run!

[@levandmarthapolyakin-aaron2183]

Everything mentioned here resonates. I have a natural cadence of 180-190 regardless of my pace. If anything, it’s harder for me to keep my form good at slow paces, so when I’m doing long runs and feel my form might be suffering, I do a stride. I’m light and petite (female 5’3”, 102 lbs), I also check on whether I’m allowing my upper body to sink down onto my hips and remind myself to lift from the hips. Check also on keeping my shoulder blades back and arms not crossing the midline when I’m getting tired. As far as stride length a slight forward lean from the waist is enough to keep my landings under my center of gravity and midfoot. With my short stature I don’t want to be reaching in front of me. Martha

[@antigravity19]

QD: Easy runs are a new thing for me. First training season last year I was going the speed I could every run. Body gave up once I got to 30mi/wk. I'm struggling with form, cadence and heart rate at easy day pace. When I try to improve my form and cadence I spike my pace and heart rate. Working on that slow and steady gear during the cold months hope to greatly improve.

[@RobertHarridge]

QD: I try to focus on relaxing my lower extremities and let the shoes do the work on those easy days. I get caught up on speed or pace most of the time, and forgetting I’m in the wrong pair of shoes for those faster paced days. I’m in softer, plush shoes. Let the shoes roll the way they are intended.

[@paulmcclure7794]

Good info Seth, thanks for everything!! I also tried a slow one today, about 10min pace for 8 miles...I also tried a very short sprint near the end at close to a 4min pace, and that felt great!

[@APSheshy]

QD: As someone who's 3/4 leg and 5'10" (and history of hip surgeries), I focus more on cadence rather than stride length, pushing the world back with my heels to engage those hamstrings and glutes, tucking in the tail so my back doesn't overarch, leaning from the ankles (not the hips or knees) and light feet. I have to be careful when thinking of stride length because I have the propensity to overstride and land out in front of my center of gravity, which causes a bunch of issues and later injuries.

[@dannyj1983]

My easy pace is 10-10:30/mi. With the low pace it can be easy to drag my feet so I focus on 2 specific functions of the gait cycle. Articulated knee drive and putting my feet down quickly but lightly.

[@ashleyhopkins9395]

This has been helpful as i struggle to run easy thanks!

[@ericwhite80five]

QD: Depends on what I want my slow day to be. If my slow day is just to release stress, free my mind and get lost in an almost meditation, then I focus on nothing and just let my body move how it may and get lost in the run. If it’s training related then I try to stay focused on form.

[@matthewdanielallee1227]

DGR Notification Squad!

[@jamiedahl2200]

I have a really hard time keeping my cadence up at slower paces. Whenever I try to increase my cadence it just feels awkward or I pick up the pace.

[@okantichrist]

Same here but just try to take shorter steps.

[@christopherlevesque5203]

Seth says he doesn’t want to coach people, but 12:19 he sounds exactly like a coach. I think he would do just fine!

[@robertparkins7564]

Amazing tips! can't wait to get out for a run tomorrrow and put them to good use

[@Amanda.c91]

QOD: ive became much more aware of my posture, shoulders, landing mid foot underneath me instead of toe box out of in front of me. making sure i hit left 30 foot drops in 20 seconds for that magical 180 cadence throughout my run, has saaaaved me from injuries that i developed in the past!

[@raymondjurado9203]

Nice to see the scapular. It's probably got way more mileage than mine does.

[@jamesgreen6122]

Excatly what I needed!

[@bryceronk6292]

QD: I have had to work had to improve my biomechanics as I have been through Physical therapy, where I did a lot to fix my form.

[@eugeneibanez]

stand tall, hands up, shoulders back, chest out, eyes forward, pumps those arms, step it out, breath

[@TheAnikdam]

Looking forward to the podcasts!

[@winty2721]

Brilliant video and I wish I could learn this form I’m 5ft 10. Your instructions have motivated me to keep at this. I would love more information on this subject. I just can’t identify if I have the right form or not so frustrating. Thanks for sharing your tips, knowledge and experience on this subject 👍👍👍👍

[@BeerMileMedia]

We will be reaching out to you for our podcast!

[@jamesb2034]

Also, in the 2018 world ultra 100k championship, a study was done on the cadence numbers. One crazy stat showed that the highest avg. was 203, and the slowest was 155. And those 2 runners finished only a couple of minutes apart! The overall avg was 182.

[@Wizardscobra]

Please let us know what Podcast you end up doing so we can listen to them.

[@sondjata]

I'm 6'1" and as I've increased my cadence I've seen increased speed even though the stride length has dropped. The way I see it, since you propel forward with each kick, the more kicks per minute the more ground you cover. However; if you're in the air, you're not accelerating. Per arm swing. I personally emulate the Kenyan runners. High hands that contact my mid chest center line at each swing. Very compact and very efficient. I understand it negates the upper body rotation hence less wasted energy.

[@levandmarthapolyakin-aaron2183]

Agree. It’s far more important to land under your center of gravity and if stride length is associated with reaching in front of you it’s not only counterproductive but can lead to injury. And your point about arm swing is even more emphatically illustrated by track stars, who keep their arms parallel and approaching the midline even less. Martha

[@stefanwagner1841]

Great VLOG Seth. Some of the best advice I've heard lately. #ShouldersInThePockets

[@munkki2700]

Looks like spring. We just got 17F (feels like 6F) and lots of snow. Good time for some 1k repeats 👊

[@BigJohnMcCarthy1]

Good morning everyone

[@IkOngkarSatNam]

👋 Good morning

[@gregme18]

QD: I definitely notice going more pigeon toed especially with my right foot, when I'm getting tired and sloppy on my longer runs.

[@benjaminkaufmann893]

This blog is definitely calling me out on the run I just did 🏃🏻‍♂️🤣😅

[@Abes523]

It's been beautiful here! The moment I begin daydreaming my hips drop, I have to constantly focus on keeping my hips up.

[@levandmarthapolyakin-aaron2183]

I find it helpful to think of lifting my upper body up FROM my hips, essentially lengthening my torso so that my upper body isn’t sinking down onto the hips. Maybe that’s what you meant. Martha

[@johnknowles5595]

Nice flashback to our Morrison group run. It was a sloppy mess.

[@netrapelapkar9267]

Great video for easy day run

[@kimwrinkle100]

QOD: Jack Daniels' advice" Run on eggshells without breaking them, regardless of the pace." 👍👍

[@jono2154]

Beat the drums - my focus on my arms ;) Came from a coach i used to work with. Always try to focus on posture and shape.

[@egardner]

I recently had an injury with the tendons that connect my IT band to my hip and knee on the right side. After some analysis of running with and without the pain, I believe that I am letting my right leg “plop” on the ground not pushing through the gait cycle. When I focus on getting a good turnover and using all my muscles in my leg rather than absentmindedly running I have NO pain.

[@gokiwi2642]

Haha thanks Seth, you are one motivating dude 😀🌳🌲🍀🌴☘️✅✌️🙏

[@cayenne767]

Thank you! I’ve been working so hard to keep my 180 cadence. Gotta spend more time on my plyometrics :)

[@AlistairEldred]

QD: Having a missing medial meniscus and an ACL issue (I was told it was torn as a teenager but it was never operated on) in my right knee I always need to focus on bringing up the height of this knee through the gait cycle so it can plant the foot cleanly on strike.

[@jorgevillasenor1962]

For cadence, I just try to shorten my steps. For the rest of the body, just like you said, taking into account that my shoulders are back and my eyes are forward. Tip: I read that the back muscles are responsible for pulling the shoulders back, so we need to exercise them. Greetings from Mexico

[@Peto02]

Good job!

[@jamesosborne5113]

Hi Seth, I have never had a coach for my gate cycle or any aspects of running. I am aware that I am not a forefoot striker. How do you transition & do I need to transition to a forefoot striker. Much love DGR Strong. James.

[@levandmarthapolyakin-aaron2183]

I know you’re asking Seth but my coach says the most important thing is that your foot strike is under your center of gravity (not reaching in front of you). But what helped me with midfoot strike is a slight forward lean from the waist, which can be as subtle as a slight pelvic tilt. Do this practice maneuver to feel this: start by marching in place and observe the natural forefoot landing. Keeping this, lean forward a little until you feel you will fall forward, but instead, break into a jog. Even a hint of that leaning/falling forward feeling is what will automatically have you landing more on your midfoot and most important, under the rest of your body. On another note, my coach's wife is a shoe expert who has consulted for some major running brands. She says aside from elites, the vast majority of us at least touch down lightly on our lateral heel area even after midfoot landing, hence the rubber patches (and heaviest wear pattern) there on most shoes. It’s perfectly normal and ok unless you’re literally running on your toes, and unless you’re racing at elite speeds, running on your toes is a recipe for shin splints. So I’d aim for mainly midfoot strike or at least avoiding a heavy heel strike, but to summarize, you don’t want to artificially and dramatically alter your natural gait unless it’s causing you injury. Better to concentrate on landing under your center of gravity. Martha

[@Dreamin46]

Seth, I hear you talking about your arm carriage a lot. Just want to throw it out there - the imbalance could be due to rotational imbalance around your trunk (lats, internal/external obliques) - super common. Your right arm may be hanging lower/left arm higher to compensate for this. From what I've noticed, a lot of runners don't practice rotational stability. But, I think it can be so crucial for good form and economy. Related to your QD - this is definitely something that I'm also locked in one. My arm carriage can become quite sloppy if I'm not diligent in the way that you talk about here. Cheers!

[@jc9702]

I sometimes fall into a knees knocking together shuffle when tired. Have to remind myself to pick up the knees, also keep head up to avoid the upper body slouch.

[@chris-olson]

The difference in where you hang your arms could be due to wearing a watch. After years of running, consistently looking at a watch on my left arm has affected the symmetry of my swing/hang.

[@emiliojvr]

When I go slower I really try to focus on my form. Like, REALLY, focus. Even if this causes me to speed ever so slightly. Like Im striding, but also just a little bouncing.

[@ForwardLooking832]

A lot of people have one leg a bit longer than the other. This is very noticeable when bike fitting but otherwise can be hard to visually detect. Maybe your right arm humerus bone is longer than the left hence the swing appears lower.

[@backyard1015]

Good Morning! On my long runs, I turn down my music at points and listen to my feet hitting pavement. The click click, click click. If it starts to sound different I need to think of form!

[@davidleonard37]

Im a taller runner and struggle to get my cadence over 170 on slower runs. Frustrating but I'll do some of those drills which should help. I also clip the back of my leg with my foot on slower runs when I get sloppy.

[@nathanvanderpool1175]

Vlog idea: review the progress of your threshold runs from the past couple years and find out how much your pace has increased over time.

[@michaeldominic2070]

I try to focus on form on every run. I focus on keeping my shoulders back and landing softly and smoothly on my foot strikes. I try to be very light on my feet where you can barely hear my feet hit the ground. I'm around the same height as Seth and I have a high cadence. Around 178 on slow runs, and around 186 on race efforts.

[@ScottBarnesBass]

Careful out there with any changes to you gate. Having just come out of a year of shin splints 😭 Think about lifting your feet quickly from each stride rather than landing them quickly. Get those hamstrings firing 💪

[@casperblakskjr2638]

Hey Seth First of I just want to say that the effort you put into your vlogs I truly extraordinary and keep up the good work. But have you ever considered using the whoop strap to monitor your recovery, daily strain and sleep?

[@davidmellor5605]

I really struggle with cadence even when running threshold. Something i need to work on! Think its common with bigger runners to have lower cadence and bigger stride length

[@jefferyyates8062]

Adharanand Finn the guy who wrote rise of the ultra runner and running with the Ethiopians has his own podcast called the way of the runner I think that would be amazing to listen to you would be a great match.

[@BirdfluDracula]

Gimme that new Altra

[@TheAnikdam]

:qod: I focus on the lean and listening to my breathing when I am running easy. Everything else seems to fall in place if I do this.

[@chriscoop6852]

Haha seemed like a little Bobby Duke’s action in the beginning

[@marka.6879]

QD: my problem is that I tend to not lift my knees as high as I should when going slow. When this happens, my midfoot strike feels halting. I focus on engaging the hip flexors to raise my knees. After this, I focus on leaning forward at the ankles.

[@habajah5416]

Well for me, I can't do a forward lean, my form is very stiff, like Micheal Johnson, so I dont have trouble with slouching over when tired

[@GraysonCarr]

I'm 5'11" and 180 lbs with relatively thick legs, and when I try to run at a slow pace with 175-180 cadence, my heart rate goes quite a bit higher than if I run at the same pace with 160 cadence. Also, I have trouble going slower than about 9 minutes/mi when running at 175-180 cadence, but since I'm relatively new to running and not in the best shape, I would like to be able to run 10 minute miles at a lower heart rate. All of the experienced runners saying to run at high cadence even on slow recovery days make me wonder if they have shorter, skinnier, lighter legs that don't take nearly as much effort to move back and forth quickly, or if a "slow" run for them is like 7-8 minutes, not 10 minutes.

[@marielledevaal6029]

I find it harder to keep good form when going slower and because I am building up base mileage now it's a lot off slow. So I try to focus on upright and cadence to keep my form.

[@glenzilly6065]

I try to do a running form specific focus day once a week, usually also my tempo day. Since my easy pace is so slow (12 min+ per mile) kind of hard to really get too much insight into form although I do still try to maintain good form.

[@rich-kc3tbc286]

Thank You, this information is very helpful as I am trying to optimize my running form and limit risk of injury. Would you recommend using a metronome to help improve cadence for novice runners ?

[@CAIrondad]

Hey Seth!! Just curious if you'd be willing to share.... what the necklace/pendant you're always wearing?? What's it of, and does it have special significance for you?

[@pareo3336]

Good Morning

[@parrotbrand2782]

In most videos advocating high cadence running, their cadence in the videos are just about 150

[@adamstewart6554]

Hey Seth! Do those new Altra provision 5 have the massage insoles as well?

[@eirik5242]

The different armsving is probably due to the weight of your watch or muscle imbalance.

[@mikedulrich]

Any thoughts on cadence for taller runners? I'm 6'7" and started running a little over a year ago. I've seen mixed recommendations about whether someone at my height should still target a cadence above 175 (I am nowhere near this). There may not be a right answer, I'm mainly curious what people think. Since I'm new to running I mainly focus on keeping a steady pace that keeps my heart rate in zone 2 (with occasional faster runs). I recently started trying to increase my cadence but doing so inevitably causes my heart rate to jump way high. I am already a slow runner, so I'm not sure I can go much slower with a higher cadence (and when I try my heart rate still jumps). I'm a big guy (235lbs) so I don't expect to ever be fast but I am trying to run with better form to protect my knees and other joints.

[@paige1857]

see you in Naples!!! At least I better!!!!!!

[@mcm4point2o]

hey SJD i know it might not be soon but do you plan on updating the intro for 2021?? p.s. hope u got the green reflective tape i sent ya!

[@kahlis]

How would you program strenght training if using hard - easy split with running?? I like to do strenght training with weights 2 times a week. Would you do those on your easy running days or your hard running days?