What Is Running Cadence?

[@danielfisher6501]

A centipedes cadence must be a crazy number

[@runningchannel]

😂

[@JerimiahGentry]

😂Their Garmin has to report it in scientific notation

[@pcoltrane5814]

Millipede’s too.

[@doctorf7501]

And yet they’re so slow

[@neelparmar252]

😂😂

[@JamesDunne]

Best researched, most helpful and most concise video on running cadence I've seen on KZbin. Great job TRC Team!

[@runningchannel]

Thanks James! Really glad you found it useful 😁

[@lebogangseabi525]

James you are humble. I really appreciate your humility

[@anna.the.runner]

Thanks so much, James. Means a lot coming from you. Hope all is well in your world!

[@karima5342]

@@runningchannel p,

[@اشرفرتيمة-غ4ص]

@@runningchannel كككككأككث

[@mirjam7m]

When I started running, my knees were hurting no matter what i tried. I included strenght training, but didn't helped as much as I hoped it would. And then I learned about cadence. It changed the game! Now I can finally run normally. :)

[@gyozakeynsianism]

Exactly my experience. I had knee problems for years. TRC videos and my physiotherapist helped me improve my running form, reducing my stride length and eliminating all persistent pain and discomfort. Strength training, warmups, and post-run running form drills and stretches have helped a lot too. Safe and happy running! 😊

[@sarahcolliver7650]

Since watching your videos I have worked a lot on form and now cadence. Had never heard of it before! I’m so enjoying your videos. I came to running late (nearly 50). I used to be a heel striker and low cadence. Now I’m a mid to fore foot and cadence has gone up between 10-20 steps per min. As I run I can hear Anna’s voice in my head to check form! Your channel has helped so much. And I’m 11,000miles away! 😜

[@notcounting]

Hi Sarah, I am also maybe same 11.000 miles away in Queensland, I am also getting so much good safe and sometimes funny advice from this running channel, keep on going, you are doing great..

[@gyozakeynsianism]

Totally agree about the videos. They're a huge help! Happy running!

[@jjboggs43204]

I ran with a metronome for a few weeks. Was a great way to hit a proper cadence.

[@ianzhou5681]

Can easily relate to this. A couple of years ago I was running with a cadence of around the mid 170s then suffered a knee injury around Xmas '18. The road back from the injury was remodelling my form through increasing the cadence. At first trying to run 180+ was very unnatural but was definitely felt the knee was holding up much better. Now able to run my easy runs in the mid 180s and all my fast runs i.e. races, parkruns, intervals well into the 190s and even touching 200

[@hisdud3ness93]

Thanks for this, I am very new to running and have had shin splints all the time if I ran even 3km 2 or 3 times a week. I did strength training for hips, core, calfs, stretching… Then I bought a garmin watch and my average cadence was 137 at 6:30min per km pace. I am working on improving it and its already showing results! Needless to say first time I tried even 150 was so unnatural, now I am at 165 2 months later and shin splints are almost gone!

[@notcounting]

Love your channel it is truly helping me so much, thank you, I am 76 and going well week 6 for me changing from hiking to running..

[@AdvancedLiving]

My cadence is around 185, just like Kipchoge… who runs twice as fast as I do.

[@girishbisht9873]

My cadence is 173 , but I feel I run slower than other co runners

[@RobeenaShepherd]

During my marathon training my coach got me to focus on my cadence and it made such a huge difference to not just my speed, but also let me do a marathon without my knees screaming at me to stop! Which they definitely used to do. 😂

[@runningchannel]

Glad it helped Robee! Cadence isn’t talked about within the running community and is definitely under utilised

[@therealjohnnyb2151]

I was doing 5km every other day in about 40min as my workout without looking at the cadence. It happened to be around 153 avg. Then i found an app that played a beat in the background of whatever i had in my ear buds, set it for 165 spm, and ended up doing 10km in 55 min. That one change gave me all the change i needed to be a pretty decent runner.

[@jasoncannon]

What’s the app?

[@derrickclark7392]

What app?

[@lauragaka8384]

What's the app😂?? Congrats that's amazing

[@JimmysGarden]

I've just increased my cadence to 168 by using music even uphill. Thank you for the informative video 👍👍

[@runningchannel]

Glad it was helpful Jimmy! Any specific song?

[@HowToMakeDinner]

My watch told me I was in the high 140s - low 150s most of the time. 😬 I made a playlist with songs in the 160 bpm range and try to stay on the beat! You’re right, it felt super awkward at first but it’s pretty natural now. 🏃‍♀️

[@pbp2]

Thank you for the tips, changing my cadence has improved my speed and therefore improved my distance, thank you 🙏

[@joeharding5303]

I found that when I concentrated on glute activation and strength work my cadence naturally increased as well.

[@gyozakeynsianism]

Interesting, I found the opposite. Getting my glutes to drag me forward with a foot strike more or less right below me actually lowered my cadence (for slow runs anyway). Must have something to do with different physiology. In any case, I have way less pain and discomfort due to my better form - usually none. Overall, though, focusing on lowering my stride length was a big factor in my more recent improvements.

[@davidhatton6761]

That's interesting! My last 5k cadence was 182, but felt much more comfortable with 176 on a 10k

[@christopherhamill525]

My 5k cadence is around 173 or so while my 1500m is around 187 with my 800 being 190. Just varies depending on speed. My max can get well in excess of 230 though or near enough to that, for example I reached 226 during a 250m hill sprint session the other day on the second last rep (I prefer going flat out on my second last to stimulate race fatigue for the last rep).

[@userstar10]

Perfect timing, just what i need

[@MarieAlessandra]

I randomly started focusing on cadence last year for a period just when I first started my runstreak, and been keeping an eye on it ever since. On my faster runs I tend to have a higher cadence at about 184-200, slower runs about 158-166. If I want to avoid focusing on the pace I try to focus on cadence, and it helps me not run too fast, love it 😋

[@runningchannel]

Great Marie! Glad you enjoy using it in your training and are seeing some great results 👍🏻

[@claudiopiccoliromera2646]

When I started running short steps w/ a higher cadence, I felt a bit silly, like a geisha trying to run. But it worked! Helped to reduce injuries (had more than my fair share) and generally run better. About that arms thing - just don't overdo it. In my case, it tends to send my HR through the roof. I just relax the upper body and focus on running like a geisha, hahaha

[@runningchannel]

Glad it’s worked so well for you Claudio! It can feel very weird to start with but more often than not it improves your running and decreases injury risk 😁

[@Justin-uc8sc]

My cadence hovers around 160 no matter how hard I try to increase it

[@gyozakeynsianism]

Another excellent video. I can tell you that TRC advice on previous videos has helped me improve my cadence and stride length and my running form overall, which my Garmin data shows results in higher efficiency and lower vertical oscillation. Overall it also feels better. Thanks so much guys! Hope your recovery is going well Rick!

[@christianschobinger1131]

Great timing, try to improve my cadence and your video showed up 🥳👍

[@kathydriscoll8189]

Great info as always. This is what I am working on right now. Thanks

[@heikostock9959]

Very good research. I run rather forefoot or middlefoot. That also helps for a better cadence, vice versa if you working on higher cadence, you automatically avoid landing on your heels

[@guillermovargas8564]

Every time I increase my cadence, my heart rate goes up. So what I do now is practicing cadence after my slow run session. I run at my new cadence about 30 seconds, walk to get back to my target HR, then run with the new cadence again. I do that about 5 times. Now I do that for a minute before walking. I can't say my cadence improved because I haven't had any race to implement it. I don't trust just testing it on my training days, I need the motivation of a race to focus 🤷‍♂️

[@adeolawalsh7240]

I always wanted to know how to improve my cadence. Thanks

[@geofftoscano6804]

I’m not a professional coach so I have to accept that the information in this video is true, and I’m aware runners do try and work on their cadence, but personally it doesn’t work for me. I have a cadence that almost never varies from 186-188 every run I do, no matter how hard I try to change it. I was taught years ago that cadence varies very little regardless of speed, so that the faster you run the greater your stride length, and this has always been true for me. Perhaps I need to heed the advice you provide here and see if it is, indeed, possible to improve my cadence. We’ll see.

[@notcounting]

Hi new to your channel, I am finding it truly helpful, thank you, I am 76 year's young, just starting running from my love of hiking..

[@runningchannel]

Great to have you James! Glad you're finding our videos helpful 😀 Are there any other running subjects you would like us to cover?

[@notcounting]

Hi once more, you guy's are truly great, encouragement I am getting the most of, as just starting out on this running adventure of mine, hard for me to make suggestions on what you should cover here, as I haven't yet seen all of yours just yet, lessons learnt from my hiking is most important was to take care of my feet, comfortable good quality shoes, the right dry and clean socks, clean feet, you can't go anywhere without them, thanks again, you got me here..

[@gyozakeynsianism]

Speaking of hiking, maybe you guys (TRC) could do some content on trail running? I'd like to hear what you have to say.

[@kerrymorgon-shaw8431]

My natural cadence is 180 on comfortable runs (I'm 5ft). Just checked this weekends stats, parkrun yesterday my average cadence was 192, today's 18km long run my cadence average was 180. A 10k race a few weeks back where I got a PB, cadence average 198, but I tend to feel like I am shuffling instead of running, lol!!

[@clivewitcomb2839]

I sing (in my head) Video Games, by Lana del Rey - it's 60bpm - if I can do three steps per beat, I'm at 180. But because the song is slow, it calms me down, and stops me feeling "racey" (which high temo music can do)... X

[@runningchannel]

That’s a great way of doing it Clive, did you go looking for a song that fit or was it a happy accident?

[@clivewitcomb2839]

@@runningchannel Kinda accident! I often sing when I run, and was going through a LDR phase ;) I saw another video (on another running channel :O), and put 2 and 2 together (or timesed 60 by 3!) X

[@ArthAlexLp]

My problem is having too high of a cadence, usually 185-195 because I have short legs and don't have a lot of power

[@clarkemidgley9485]

I increased my cadence by transitioning to minimalist shoes. The cadence change was actually a side effect of not being able to heel strike anymore by overstriding in the minimalist shoes.

[@KyleD237]

Great video. I'm new to running long distances. My native cadence is 155. However, on my last run, I took my heart rate up to zone 4.5. after watching this video, I reviewed my cadence. During this, my cadence increased to 163 during this time and I felt much more fluid. Exactly as the video predicts with a 5% change. It's like they know what they're talking about...😂 I guess I'll shoot for a cadence of 170 after I get in better shape which would be a 10% change.

[@Bussipysakillah]

I like the soft look with the large aperture, but the camera is mostly focusing on ears, not eyes :) Although, I did quite admire Anna's jewelry.

[@LBradz]

I improved my running cadence last year. Just need to get the speed back...!

[@stephenwest977]

I will definitely try this. Maybe it’s the reason I am running out of steam so quickly!

[@runningchannel]

Give it a go and let us know if it helps! 😁

[@stephenwest977]

@@runningchannel I will next time I go out running.

[@Draddar]

I strongly recommend using music to increase the cadence. Something about music that makes it easier to track the beat rather than using a metronome in the background. Yes you will feel like you fall out of rhythm occasionally, maybe even a lot at the beginning, but just refocus when you notice it and continue like nothing happened. These changes take time to feel natural. There are databases of songs for specific BPM or just measure them manually, find a bunch of songs you like and use those on the runs where you wish to work on your cadence. I've made a list for 170, 175, 180 and 185 BPM music and used accordingly: for example 170 for easy runs, 180 for tempo, 185 for track workouts. Managed to increase my natural cadence by about 10/min and felt lighter on my feet. The key is not to overdo it, especially at start. Gradual increases of maybe 5 SPM per month will work better in the long run, don't just go from 160 to 180 immediately.

[@runningchannel]

Thanks for the tip! If you find that music works well for you then great 😊 might have to use a metronome to start with if you’ve never measured your cadence before, but it’s brilliant you’ve found that music works well for you, far more interesting to listen to

[@bigdaff]

Cadence has definitely been a struggle for me. I try to keep my HR low on my easy runs but when I try to increase cadence, it shoots up! Not sure what I’m doing wrong (if anything)

[@guillermovargas8564]

Yes, I noticed that too. So what I do now is practicing cadence for a minute after my training session. I started with 30 sec and then walking to get back to my target HR. Now I run for a minute and walk less than 30 sec because my HR rapidly slows down now. I practice about 10 times after a slow pace training. I'm 60 BTW.

[@laurenceegan6136]

When I started running around three years ago, the cadence for my easy runs was 180 (with a rise to 190 or so for 5km tempo runs). I developed issues with my right hip flexor, left and right adductors (and to a certain extent my lower back) around two years ago. Two spells away from running allowed these issues to clear. I managed to figure out how to drive with my glutes on my way back to running however (in combination with doing strengthening exercises prescribed by my physio), and the effect of this was that my stride increased, along with a reduction of my easy run cadence to 172. This increases to 180 for my 5km tempo runs. The only time my cadence goes up from my new baseline now is when I am fatigued; otherwise I feel stronger, and my runs, whether at pace or not, feel easier overall. I'm confused. I know what conventional wisdom has to say on this, so my question is: should I revert to 180 for my easy runs? 🤔

[@gyozakeynsianism]

Personally I find on slow runs that good form necessitates a slower cadence. It just feels like there's a natural stride length that eliminates all my old knee and hip flexor problems; shorter than that feels awkward. Just my experience - I'm no physio! It also sounds reasonable that you may have been running with a too high cadence for your frame, and that training helped correct that. The good news is you're injury free and sounds like your running got better!

[@Wenshihan]

Very helpful,good work!

[@randyk9689]

Welcome back Rick!!!

[@DrProfX]

Some songs (e.g., Led Zeppelin’s Rock n’Roll) are recorded at 180 bpm so you can listen to it while running…👍

[@cardiogiggoer]

Great video. This really helped.

[@clairhardywynn5620]

Iv played around with my cadence - I’m only 5ft 2 and my legs seem to turn over really quickly especially when running with others - Iv just looked back over various runs and it appears my ave cadence is around 180/185 sometimes hitting 200 if not more ! If anything I think I might have to lower mine so see if i can get more bang for my buck ! I’m also struggling with keeping my front leg / foot under my hips when I have tried to increase my stride ie lower my cadence my front foot has to extend out in front of me in order to increase my stride …… Iv tried pushing off from the back foot more to try and increase it but it appears the only way I can do this is to place my front foot way Infront of my hips to increase the stride 🤷‍♀️

[@markchallinor1331]

Really helpful video, thank you

[@deans6571]

I run 6K once a week (which takes me about 35 minutes) - my cadence is 155 (I’m 50 years old, about 5ft 9, weight is just under 10 stores and been running for about 2 years). Not sure if that’s good or bad!

[@royoroz]

Very good time, maybe you can try 2-3 runs per week, one easy the other focus in your time and cadence. Keep running

[@gabrielmariz9610]

I am 174cm tall (5'9) and my pace is arround 6min/km (~10min/mile) with a natural cadence of 155spm. Should I increase it to 170spm?

[@TandZAptLife]

Hi. Do you have video for the BEGINNER OLDER Runner who has NEVER Run?

[@gyozakeynsianism]

That sounds like a great idea for a TRC video. 😊

[@rickyhughes]

Thank youuuu

[@kaizze8777]

its counter intuitive as you think a high 180bpm will be harder to run on than 150 but since making the shift, I can run easier. and faster BUT it DOES take a while to get used to as breathing is the hardest to "sync" with your faster moving legs!

[@Thegreat772]

I keep hearing to treat the ground like hot coals. I've always been heavy footed so need to work on that.

[@redrojo22911]

Assuming 2 runners are the same height, say 5'7, one has a 170spm the other 190. And the same racing times. Wouldn't the 190 runner be using more energy pitter-pattering an extra 20?

[@markg99]

You might think so, but it's likely that the one with the longer, slower strides will be heel striking as they bound from one leg to the other. The breaking effect of landing with the leg stretched out in front of you means you are wasting energy that way. Some people will also tend to get the types of impact related injuries that are mentioned in this video as well. Landing under your body is more efficient as you are not having to effectively pole vault over your lead leg with each stride 🙂👍🏻🏃‍♂️

[@AGSammy]

I’m 6’1” and my cadence was around 155 no injuries what so ever. I watched this video, tried to increase my cadence and my knees hurt so bad. WHY should I keep trying to increase my cadence or stick to what I was doing? (No I don’t heel strike at all)

[@hairyairey]

I would have thought not heel-striking reduces the stress on your knees, hips and calves (which you'd be repeatedly contracting from relaxed forcefully)

[@Running4lyfe1997]

Cadence really confuses me, because taking smaller steps doesn’t that make you slower?

[@murshizimahadzir8459]

Yes i need this

[@PeteMulv]

I have always found that if I push my cadence up I go faster without thinking about it. I also use to practice Chi running, which also helped when I could keep the form. Is Chi running still a thing these days?

[@saltyjo7514]

So many videos of increasing your cadence but the videos mostly show people running at 150 strides per min.

[@tejionthompson2953]

I increase my ankle bounce on my run for cadence,I don’t sink hips that’s kills your speed

[@pierce9128]

My cadance is average of 158. tried train with cadance drill but it doesn't seem to be improving. Have a average pace of 5:20 per k.

[@giovanbattistafichera8439]

a simple trick to increase cadence is to think you have a stick right about 20-30cm in front of your shins and you don't want to hit it.

[@Leeroy49]

my marathon cadence is already around 175 steps/minute... is it wise to increase it?

[@MAdDyMatt]

Does the stride length settings on your Garmin watch matter I’m running at small steps and only recording 156spm avg

[@runningchannel]

It would be great if you could get it a little higher, but only what feels comfortable

[@KidMoeMoe]

The science behind whether cadence really matters (and the risks involves with artificially trying to increase it) is way sketcher than you present here.

[@jenietalia1852]

Does the greatest channel reply ?

[@runningchannel]

If we’re the greatest channel Jenie, then yes! 😁👍🏻

[@stewartbransom9666]

Nice

[@salesp6351]

So what about when I’m jogging and then doing short sprints in between? Do I sprint doing shorter steps 😂😂😂😂😅

[@runtowinmotivation3346]

Sir did u have old used running shoe please give to me my shoe got teared and damaged🙏🏽 if anyone have me plz give

[@kantsas]

Jack Daniels hey? 😉 2:19

[@gyozakeynsianism]

I prefer water, maybe a sports drink 🤭

[@chasethezen9082]

running cadence

[@ivylovesrunning]

Another reason to like a treadmill. Oh dear. 😆

[@augustusgreen7881]

Can you do the 24 hour three-legged race

[@runningchannel]

Hahaha is there such a thing?

[@augustusgreen7881]

Hello

[@lakatosjuraj]

but if i step faster i breath faster :D

[@eppmike]

@trc - sorry for hitting the dislike button by accident. I really did like the video. 😀

[@sifi7950]

Bronze! 🥉

[@runningchannel]

😂

[@tanthaman]

Anna has a big stomach

[@timeonfeet]

Great tips, thanks for this. Have never thought too much about cadence so really useful to hear how it can make a difference 👍

[@runningchannel]

It definitely an under utilised tool! Let us know if you see a change in your performance 😁