Don’t change the cadence by changing the cadence when running

No, it is not true that 180 steps per minute is THE optimal cadence for runners. But many recreational runners have a cadence that is far too low for their own good. Many runners know this which is why they have tried to run with a higher cadence than they normally do. However, this doesn't usually work out so well as many runners find it quite difficult to increase their cadence in a way that is sustainable, feels comfortable and costs less energy. This is usually because cadence is largely dependent on, and a consequence of, how you move. In large part, you have the cadence you have because it fits the way you move. But if we change just a little bit some angles in your joints, we can instantly increase or decrease the cadence without you having to think about it.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
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[@bksoda]

Well, I tried this. I can barely believe the effect - from 155 spm last run to 176 on the first try. I think this will change my running a lot, might take a while getting used to. This is such a good video over all!

[@TheCuratorIsHere]

Best running advice on KZbin 👌

[@pp00xyzzy]

explain why I can only have higher cadence when run so fast that I cannot maintain that speed more than few hundred meters. This made lot's of sense

[@msysmilu]

Really appreciate your content!

[@jamesb.walker9177]

Awesome tips as usual, many thanks Fredrik!

[@UKjaydee]

Love this man ❤

[@xytheon]

Fantastic insight as usual. Great video

[@Vet2Dev]

Excellent video and demonstration of running techniques. Definitely giving these a go.

[@bethteixeira5696]

Perfect timing as I've been struggling with this exact issue and have an endurance race next weekend. The way you explain things makes sense, and that logic sticks with me even when I'm tired during a run. Thank you!

[@blehhhhh1]

Very interesting video, with a huge amount of important information in it! I will definitely need to rewatch this one before my run today.

[@knutbk]

You convinced me in an earlier video to tighten up my arm angles due to the weighted pendulum effect, though it wasn't until you described how a gait with lower feet motion produces longer levers, and thus a slower cadence, that I realized leg pendulums matter as well. I'll have to go for a run later to better understand your interpretation of this effect.

[@vikroy3777]

Nice. I'm running after a very lengthy break. I am focusing a lot on form because I'm older now. It occurred to me when watching your video that constantly checking the sports watch can interfere with the arm swing. Not something I had to worry about in the past!

[@user-mc3lu6xx5b]

Wow! This is a game changer for me! I have not been able to run slow without HR creeping up until I tried this. Thanks!

[@stalovasiliou2218]

Thank you!

[@troy2860]

Thanks for the video. I found the online course very helpful and enjoyable. I highly recommend it. My race times have improved without injury.

[@wendyberdan7830]

Wow such great advice!! I’m going to try doing this on my next run. As a former figure skater I appreciate the comparison. Thank you Fredrik!

[@JapanJacques]

Just what I needed to see!! I’m around 150 steps cadence at the moment and once tried to deliberately up to 170ish for 800m repeats and dropped 11 seconds off my time with a similar amount of effort. It was clearly quicker but I’ve been looking for ways to naturally increase my cadence to help get bounce and improve my longer runs as well. Definitely going to try these techniques in my workout tomorrow!

[@HS99876]

Thank you, very good information

[@faulypi]

This is brilliant. I am walking while watching and it works for walking as well.

[@Sidali1104]

Good job 👍 and thank you

[@sk8qbsk8]

Some useful nuggets here. But most importantly, that bonus tip at the end! 🤣

[@aidanoc19]

This makes so much sense, yet I've never really thought about it in 30 years of running! When I ran track as a young man we always used to joke about 'pointy elbows' as part of defending your position in a pack or avoiding jabs from the elbows of other runners. Given Kiptum runs marathons about the same pace I could run a mile, lol, makes sense he has pointy elbows. Something must've become muscle memory because I maintain around 175 steps a minute now on easy runs, and 180-190 when trying to go a bit quicker.

[@askhatsattybayev8903]

Great!

[@davidwilliams912]

Jack Daniels Running Formula, 170 - 180 steps a min. His advice is not to be lower than 170 steps per min. I have known some taller runners who are good fast runners who have a cadence of 166 steps per min. I think it is determined more on pace. Easy, fast and sprinting paces but a runner can increase is cadence by training and working on it! Thanks for the share...

[@adamfeerst2575]

I had a dialogue with Jack Daniels about this many years ago. He said that runner’s cadence varied with speed.

[@mohammadshahipasand7216]

This video seemed really great and with scientific base

[@travelingfit2032]

Keeping elbows in and not overstriding both help with cadence (and speed!). Also seems to help with knee pain.

[@cubebeast6479]

Awesome

[@SpeedGio]

Thank you! For a few years I was competing on different triathlons and Ironman reces, but my running never improved as I wanted. So this year I spent 80% of my training, with running, abandoned swim, and only two bike rides a week. I want to run better, and your videos are really helping me. Thank you so much. Cheers from Colombia.

[@berenrussell]

How has the progress been? Seeing much improvement?

[@SpeedGio]

@@berenrussell absolutely yes! Three consecutive 21k PRs so far 💪🏼.

[@berenrussell]

​@@SpeedGio awesome. I'll keep persevering. Have done a couple of IMs myself. Top 10% in AG for swim and bike but mid pack for run. Drives me nuts. It's not the lungs but the legs give in. Cadence is mid 160s and I think my form is shit!

[@SpeedGio]

@@berenrussell well, that’s a low cadence indeed. I ran with a metronome at 180bpm for a few weeks, and it really helped me to get a better cadence. But at the end, what really helped me, was running a lot! For a whole year it was my focus, now I’m swimming and biking again. I’m running a marathon in September, and a 70.3 Ironman on December.

[@berenrussell]

​@@SpeedGio I'm using the metronome tomorrow at 175. Good luck with those events!

[@honza1859]

It can be generalized: There are several metrics that identifies good running form, eg. short ground contact time, cadence around 180 (or maby 170-190). But these are only consequences of good running form - you shouldn't try to achieve thsese optimal values of these metrics, but you should try to have correct running style - and good values of these metrics will come by itself...

[@honza1859]

@@hajimekuma8961 But you can achieve the metrics and end with something that is not good running form, eg. short jumps almost on the spot.

[@Stevemulka]

Scientifically proven (almost) as amazing advice! I have only been running 10-months and I only increase my elbow angle from 90-degrees to be the same as per this video. Here are the results from two 10k runs this week. Using the new method: Time 1% slower (strong headwind on final 2k) Average cadence up 3% Average stride length down 5% Perceived effort significantly less (especially on the long last climb to the finish) Some more tuning required but amazing results for just changing elbow angle!

[@Reckoning2943]

I’m a former track runner, I did the 100, 200 and 400m. While my running technique for speed is great, my long distance technique is terrible. What helped me a lot was imagining that I’m running on the track but I’m watching myself run in slow-mo. My pace went up by one minute with the same effort. The only issue I have now is that if I lose focus for one mere second, I immediately fall back into old bad habits.

[@opala1977completo]

Exactly what i have been noticing on my runs, arms closer to body and relaxed shoulder really help to increase cadence or keep it consistent. Iam currently struggling with over pronation/supination (dont remember which is which) and i beleive it is something on the hips, but i cant exactly figure out what. Could you do a video about it please?

[@minimaxi3596]

Congratulations to 1 million views🏃‍♀️

[@lenguyenngoc479]

I drop around 10s for my 1km intervals+ less tired when i deliberately increases my cadence to 175-180. But it did not feel natural at all. I feel my legs are moving weirdly

[@thomasanderson9460]

155 here no matter what i do .. :( But will keep trying

[@radomirsretenovic8492]

How to run hi cadence and LIFT legs higher as you sugested in recent video. Lifting makes larger step.

[@bbb229]

Depending on my tempo I'm usually around 165 Cadans. If I pump up the tempo I automatically go 170-175-ish.

[@luimulder3768]

Are you trying to keep your heart rate down like in zone 2 when you're at 165 cadence? That happens to me. If I don't worry about my heart rate then I have no problem keeping 175 cadence on slow runs. The best explanation I have for this is that I'm possibly overstriding a little to lower my work rate to stay in zone 2 on days I want a low aerobic workout.

[@advaita9156]

Don’t increase cadence too fast. I increased and my knee pain went away, but I got an ankle injury

[@maxl.5297]

I will definitely try this - wonder how much it helps... Problem is - my relaxed cadence isn't 160 and I want to up it to 180... Its around 70 😂

[@maxl.5297]

Now, tried it today. Used a metronome, brought the arms in... Cadence according to polar went up to 90 (I think the watch just counts every second step, because I was spot on aligning the steps with the meteonome) - I was slightly faster than my usual harder runs... But at a cost of averaged 10 bpm elevated heart rate. Fatigue is way higher, foot sole is aching again (haven't had that in a while), calves are disproportionately loaded. Could it be that that just isn't my cadence...? I'm 186cm, long limbs - short torso and running in barefoot shoes on the ball of the foot, hence further increasing my leg length...

[@wojtekkos341]

💯

[@szoradbese8473]

What type of education does one need to become a running technique specialist?

[@flameace]

Well, if runner doesn't rotate upper body while running, shouldn't it look like shoulders are still when looking from side? For example, Kipchoge looks like he rotates his upper body, shoulder moves front and back and his and chest and back are alternately more visible.. Also Yuki Kawauchi has low arm carriage and still manages to have high cadence (and probably rotates his body more than Kipchoge)..

[@selda2528]

no no... cause and effect... if u are loose enough it will rotate but ritstion is depending on posture and ability. usualy hip thingy rotates andnancles rotate and its the eternal.debate.. rotate heel away from u like goata or rotate like okf akandevon brown andngis system or ignore it alltogether and if u only do marathon does it even matter? its the eternal debate and all... with spikes u of corse pull feet back but like art of move my favorite podcast mentioned: it depends on injury history and belive systems... line the dude here doesnt belive pulling back. couse energy.. some.persons simply pull back.but dissengage other muscles and some persons strengthened their bones to the degree barefoot that they offload it all on them whilst saving energy.. some others offload on muscles and and and... we simply.have sientists be to far behind the debate to even get good tests to truly give us enough to fully know.. do u put feet outside and rotated in the opposite at thebatart to then increase rotation length per stride whilst using that as a cheat to offset lacking eversion or inversion... its a big toppic and i suggest art of move podcast and weck episode.. the one where he shitted on goata.. and devon browns art of move episodes

[@selda2528]

so 2 things more: 1. upper body rotates in response to the other things and second did u ever hear about human garage tv and the totaly twisted. the 2 versions. where u hit all of your body in amazing ways if u are somewhat lacking in loosnes or other factors

[@stormense]

I agree 100%👍👍 But you look more atletisk with arms swinging like a orangoutang😁

[@bui340]

You making it sounds like rotating the spine is a bad thing. I see quite a lot spine rotation in elite runners. I'm with you on the rest though, especially about one should keep the arms really bent.

[@luimulder3768]

I don't see spine rotation rather I see front hips dipping down and up. The sternum faces straight ahead the entire time.

[@bui340]

@@luimulder3768 maybe you're right but side views often shows the shoulders moving back and forth. That can of course be achieved without spine rotation too. Maybe a little bit of both. Also lateral spine bend is a thing as you point out.

[@luimulder3768]

​@@bui340yes lateral bends happen too as seen with Kelvin during his record breaking run. He dips his shoulders as well as the hips. I tried it and it actually works!

[@adamfeerst2575]

I don’t buy that increasing cadence is as simple as arm angle. Remember the Chinese distance runners at the Beijing Olympics. They ran with a very low arm carriage, elbow angle > 90°, yet with typical elite runner cadence.

[@randystebbins5733]

Arm angle is just one of many things that affect run cadence. That was one of his points but there were many others. When I was coaching high school runners, I did mention 90 degree arm angle approximately, because I think for most young runners that will be most effective. I always wondered about African runners and their high arm angle. Obviously it works for them. But arm angle, not coming too far across your body to prevent body sway, and many other things can affect cadence dramatically.

[@salimbousleiman3568]

Sounds like holding a water bottle slows down the cadence due to slower arms swings?? Need to find a good waist hydration belt

[@joemoya9743]

You're constantly confusing the best cadence with optimal cadence; Both have very important differences when developing better/safer running form. The BEST cadence is what allows you to complete the run in the environment you are running relative to your fitness level. OPTIMAL is the cadence base on running in the best environment on a flat surface where the goal is to improve your fitness level with less chance of injury. In that instance, regardless of runners height the optimal cadence is typically close to 180 spm +/- 5-ish spm. Optimal cadence is a training goal and not necessarily a racing/training need. Regardless, 180 spm (+/- 5-ish spm) is a useful benchmark to help achieve better, more efficient and safer running form. You constantly inadvertently contradict yourself because you use "best" and "optimal" interchangeably. Outside of that, you're spot on and higher (approaching 180) cadence for most is better.

[@honza1859]

Cadence depends also on the tempo you run, so there is no one optimal cadence.

[@joemoya9743]

@honza1859 Tempo infers effort level (like HR level, for example) at a particular power output, and/or pace. The best tempo is defined by the runners ability (or fitness level) and the demands of the running environment (such as hills, sand, heat, cold, etc.) Optimal cadence may or may not be tempo since the ability to have an optimal cadence depends on the fitness level and environment. But, that does not change the fact that optimal cadence is where the greatest efficiency is gained with the least chance of injury. And, studies show that it occurs typically as a runner approaches 180 spm. In fact, that is where the idea of 180 spm comes from. This is why 180 spm is considered more like a training goal rather than a preferred or best spm.

[@luimulder3768]

​@@honza1859cadence does not have to depend on tempo. You can run slowly and still have 180 spm, just "take shorter steps!"

[@cathynewyork7918]

He doesn't sound "confused" at all - he sounds very knowledgable. His tips are very helpful to me.

[@stefanjohansson-cw1ro]

@@joemoya9743 Thwere are no studies showing that 180 spm is optimal. The idea came from a study during the Montreal Olympics where the researchers noted that almost all runner ran with a cadence of AT LEAST 180 spm. Note that this was speeds always above 3 min/km. Cadence vary with speed. Tyson Gay at max sprint speed had a cadence of 260 spm. Mo Farah has 155 during a long run.