What to expect from a change in cadence?
Please forgive me if I am rehashing an old topic; it is new to my pea brain. Here's the story: Santa delivered a Garmin foot pod for Christmas as requested. He sent my wife a new iPad, so my behavior last year must have been marginal or worse. In any case, I configured my old reliable Garmin 305 for the footpod by entering the system menu and setting both the footpod and candence devices to "yes" somewhere in the system setup. The system recognized the footpod right away and asked if I wanted to use it when I ran inside. I answered "yes" assuming that GPS will be the default when I run outside and the footpod will track distance indoors only (I also assume that cadence will be tracked both in and outdoors). Then I went out for my NOS run.
After my run I uploaded my workout to Garmin training center and was shocked to find that during the the 2 x 2 mile, Z4 intervals, my cadence was 79 paces/min. and 84 paces/min. Both 2 mile intervals were run at identical 6:27/mile paces. Now, I always thought that my cadence was higher, more like 90, but obviously it isn't. All these measurement tools we have access to are really amazing, but back to the topic. I have heard that optiomal running cadence is close to 90 strides/min. Has anyone increased cadence and seen an increase in vDot? What are your cadences? Did you work at a higher cadence or did it happen as a consequence of something else? Is a change in running form helpful/necessary to increase cadence (I have been working on the Pose method, but I don't know if this has an effect on my cadence since I don't have any earlier measures)?
My hypothesis is that a higher cadence would perhaps change my stide from a "leaper" using a lot of quad to a "foot dropper" using more hip/glute and skeleton to support my body between foot falls. I am hoping that this will relieve some of the stress on my quads, which is where I usually break down during a long distance race. I the last 26.2 I ran, my quads caught fire somewhere on the return trip from the turn around, and I hobbled back to the finish about 10 minutes later than I had anticipated.
I'm curious about other experiences with changing cadence so I know what to expect in my future. I would love to overcome the burning quads and maybe even pull a sub 4 hour IM run split.
Comments
Here's a current thread on this. The second post, from Dino, contains links to other threads.
Hi Steven,
I have been working a lot on running cadence, and I find that a faster cadence really works for me during my speedwork, and hopefully will enhance my distance running. The challenge is that for anything longer than a mile I go into autopilot, and revert back to a slower cadence. When I do run at a faster cadence, I run faster and I suffer less from repeated impact. My beliefs on this:
- It's near impossible to run at a faster cadence without going at least somewhat faster.
- It requires both change to habitual technique and specialized fitness.
- Both develop through consistant practice.
- Faster cadence is a key piece to injury avoidance because injury is a result of impact and faster cadence translates to less "leap and drop"
I also think that faster cadence sets one up to be able to run faster/longer, but that the real value comes over a longer timeframe - the change in technique initially has a cost.
1) Russell highlighted what I've also found in working with cadence, the difference being the autopilot bit - I tend to go to autopilot cadence during LSD pace segments, where it drops from 87-88 to closer to 80. On the other hand, the leap/drop is less during slower running, so that seems to cancel out. Other than that, everything he said, I've found to be true as well (and the autopilot bit is certainly something that would be a person-to-person thing).
2) This part of your post caught my attention:
"My hypothesis is that a higher cadence would perhaps change my stide from a "leaper" using a lot of quad to a "foot dropper" using more hip/glute and skeleton to support my body between foot falls. I am hoping that this will relieve some of the stress on my quads, which is where I usually break down during a long distance race."
This is precisely what I've found to avoid my own personal ITB issues. Looking back to how I used to run before working on cadence, I was more a 'leaper', and now with a faster foot turnover, I'm more what you describe as a foot dropper and my core/glutes get used for propulsion instead of suspension, with the suspension work being transferred to my skeleton. You mentioned Pose Running - the concepts of using core/glutes for propulsion and skeleton for support are also in Chi Running (which I've done some work with). So I'd say your hypothesis is pretty spot on.
Long term, here is what I've found with cadence - it doesn't increase your vDOT right away, but what it does it help solidify your form, so that you have a higher top end. When I get to a new vDOT, and I go threshold runs - they are tough. I overextend, my cadence drops, and I end up muscling through the prescribed pace. As I do that more, and get more comfortable, my body gets used to the new mechanics of having a longer stride, muscles adapt to the new workload, and form starts to take shape again, and cadence returns back to the 87-88 range. So for me, I've found that cadence is an indication that positive changes are happening - it's not the only indicator, but it's an important one.
BTW - I think the 'use indoors?' question is basically asking 'do you want the GPS to be turned off?'. When it asks me that (which is does every time), I say 'no', so that GPS is used for distance and the pod is used for cadence only. I'm 95% sure of that behavior, but not 100%.
Finally - changing cadence takes a while, and takes practice, so have patience with it. However, from what you describe, I'm pretty confident it'll pay dividends for you and your quads.
This discussion is making me think it's worthwhile to buy a foot-pod... my work to date has all be strides and counting, but a foot pod would give me the whole workout... hmmm...
I thought I was pretty good at counting three steps per second passed on my watch, and therefore thought I was pretty good at cadence monitoring during my runs. Then I got a foot pod for christmas. By the end of the first run, I realized I was more all over the place than I realized. So - if trying to work on cadence is any sort of priority, I'd highly suggest the purchase.