Can running cadence be too high?

Peter Noyes

I recently started to track my running cadence and my question is, can it be too high?

When running easy my cadence is about 190, and during Z4 intervals it gets up to 203. This puts me at a higher cadence then some elite runners, and I am probably taller than them at 5'9". Am I doing something inefficient by taking so many steps? Should I focus on increasing stride length somehow? Anyone else with a really high cadence?

Al Truscott

I'm the same height as you, and my cadence tracks yours, at equal speeds. IOW, @ 7-7:30 min miles, I go 190. @ 6:20-630, I go 200. @ 8:30-9:00, I'm going 180-182 ... you dont go that slowly, I assume. Whatever you do, dont try to slow your cadence. Since running is a series of connected hops, slowing cadence at the same speed means harder work each step, and that adds up. You're fine.

Dave Tallo

Good question. I think cadence can be considered too high at the moment that it erodes running economy. If there is a greater cost to run, say, 1 mile at z4 at a cadence of 205 versus 1 mile, same pace, at 180, then yes. This might be the way to get at it ... run a couple of interval comparisons on a rested / recovered body, measure and record the RPE and HR of each, and analyze. In my own experience, I know that I have a tendency to go all Crazy Legs during z5 intervals, and push 200 rpm where my normal z1-z4 cadence is 180. However, once I correct that error and start to really deliberately count strides - the first 45 seconds are key for me - and keep them at around 180, the RPE of the interval is less.

I think the RPE range you have is still in the sweet spot dance based on your (and most peoples') height. Wild ass guesses here, but I would think a taller athlete - say 6' + - might not benefit from the 180, but the smaller athlete - dunno, maybe < 5' 2" could and should go much higher. Rinny has a ludicrously high turnover at her race pace, and her interval work or treadmill cadence is even higher. Couldn't see Torbjorn Sinballe doing that, though.

CountingStars

TTBikeFit.com has some really interesting videos about running form.

https://www.youtube.com/channel/UCk9Rj6zbcGKdW5FCLO4tKXw Main link to TTBike Fit
https://www.youtube.com/watch?v=tJWPwVF30yo Specific video. Also check out their Boston Pro Women's slomo video- after this one.

They discuss gliders v gazelles. Gliders will tend to run at a higher cadence, and 190-203 isn't out of that realm. Gazelles will be closer to the "classic" 180spm (a la Daniels et al).