PERFECT RUNNING FORM: Running Cadence, Simplified
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- čas přidán 19. 07. 2023
- Here's what you need to know about your running cadence, why it matters, and how you can improve it to achieve the perfect running form for your body. Running cadence has a direct impact on your stride length, posture and risk of running injuries, and it's easy to improve.
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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I watched a previous video about cadence and it helped me quite a bit. I’m a slow runner and it felt so hard. Picking up my cadence helps me feel lighter on my feet and made running more enjoyable. This video is a great reminder for me to keep working on cadence. I may never run at the front of the pack but I’m no longer at the back!
Great video. I learnt the hardway about cadence and stride length due to a recent injury of medial tibial stress syndrome (basically shinsplints) which occurred badly in my left leg. I think it was due to being out of shape, trying too much too soon, and then over striding. I've taken 3 weeks off so far and feel much better, another 1-2 weeks and I'll probably start with 2-3 minute runs to build back up.
Speed = cadence x stride length. To increase speed, maintain cadence & increase stride length. Conversely, maintain stride length & increase cadence.
Good job 👍
I must be an exception to the rule, but I don’t feel it. I have a natural cadence of 188-190, and it never varies regardless of my pace over any distance, though it can vary when I change pace or accelerate, say up hills, but then it settles back down to ‘normal’. I’m now over 70 and my 5k time is only just under 30 minutes, but I have records of cadence going back around 10 years, and my cadence then was exactly the same, but at around 22-23 minutes for 5k. Same for half marathons, which is my longest distance. I’ve actually tried ways of reducing my cadence, but each time I find myself going back to where I’ve always been comfortable.
My cadence is 190-200 at 10 minute miles, maybe because I’m short?
If you want to know your 'natural' cadence, run bare-foot for a while at different speeds. Ideally run on grass on a slight incline.
My cadence is much slower since I switched to low heart rate training. Is this attributable to the zone 2 walk breaks?
most watches take in account when you walk. I'd say running slower due to z2 is decreasing your cadence, but it will go up again as you get your aerobic treshold up.
When running in Z2 keep your cadence and reduce stride length
My cadence is 146 at zone 2 pace 😂
Same so what are we gonna do lol
The notion that faster cadence equals less wear and tear makes no sense to me. Walking creates a lot less wear and tear than running, and yet the time on the ground is way longer than any running. A shuffle like plod means more contact time, but it also means that i’m not hitting the ground with as much force either - basically it’s more similar to a fast walk. I find I pick up MORE injuries, not less, when I pick up my cadence. That springy action creates a lot of stress on the ankles and knees compared to the more gentle landing of a slow plod. Just my 2c.
The claim about lower forces due to shorter ground-contact time stood out for me, too. I would assume that whatever research @JamesDunne is referring to controlled for speed, though, so the comparison is not to walking or plodding, but between running at a given pace with high and low cadences (and therefore short and long strides, respectively). If it's true, I would think it's from forces (the same of greater) going through muscles and tendons, rather through bones and joints. Alternatively, if the forces are lowered by higher cadence, the explanation might be in having less vertical movement with lower associated forces. @JamesDunne do you have a reference that would help us?
I would liken cadence to the engine speed in a car. When it's faced with an uphill, we change down a gear to put less stress on the engine - so that it doesn't 'lug' up the hill. Or imagine moving 50 litres (50kg) of water from one place to another. Either all in one 50kg go, or in 50 one-litre bottles one at a time.
My legs take less of a hammering up a hill if I intentionally shorten my stride and spin them faster
@mathsastronaut260 Yes. That's useful. Just back from a run, and was remembering 2 things: "better" (fore)foot strike with shorter paces and using muscles at their post powerful (less stretched) when doing shorter paces. The latter is close to the gear thing.
@@henryandrews2011 in my experience I get least injured when I focus on pacing via my arm swing and let my legs follow by landing however feels most natural to them based on the terrain, speed, and type of shoes i’m wearing. Sometimes it’s a mild heel strike, other times it’s a midfoot strike and other times it’s a forefoot strike. Trying to always force a forefoot strike believing it was “better” caused me to pick up unnecessary injuries because I was often pointing my toes downward in an unnatural position. I’m realizing that my body knows best, and it will adapt depending on the context. So many of these dogmatic rules are actually recipes for injuries.
you should be hitting the ground with less force with a higher cadence because each step is using less force to propel yourself forward. If you feel more force that probably means you are just getting used to it. You need to ease into it and adapt naturally. Or you are just doing it wrong and there is too much vertical force instead of propelling you forward.
You kinda sound like Tom Scott.
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