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Run cadence or steps per minute.

wasandrewwasandrew
in Coaching Forum 🧢

The guidance provided indicates how to get up to 90 per leg or 180 steps per minute; but, no mention about dropping down to 180.  I typically I run 200 spm at TP or faster; but, even when I'm running LRP my cadence is above 180.  Do I need to work on my stride?

p.s., whenever I search the forum a 500 error results, no matter the browser and I did it via email to support sometime back.

500 - Internal server error.

Comments

  • MattAaronsonMattAaronson
    A buddy of mine just ran a 2:50 marathon and his cadence is around 200. I think people have a personal optimum point, although the optimum exists within a range. I'd be interested to know where the elites are...I know a lot are at around 95 (i.e. 190) but I don't know about higher. I suspect 200 is pretty near the top end of that range or perhaps a bit above it, but I don't think it's way out of whack.
  • wasandrewwasandrew
    Appreciate the perspective. Marathon PR 3:18 (January), 5K PR 19:47 (May), with all other distances falling in line between the two. Don't have bad form; but, as I fatigue during runs I kinda sit back which leads to a self-defeating effort and a overload of the hamstring (chronically strained) and glutes. So, my form needs work. Also, anybody that observes, I don't have a strong leg kick. Thus, the concern about cadence along with form. Again thanks for the perspective.
  • Tom GlynnTom Glynn

    I've heard it's "180 and above", not "180". There is a good overview of the subject here:

    http://www.treadlightlybook.com/2012/07/do-all-elites-run-at-180-cadence-none.html

    Take a look at the couple of charts near the bottom of the article.

  • Coach PatrickCoach Patrick
    Andy, please search using the search bar at the top of the web site, not the forum search. We have over 8 years of data, millions of lines of code, and the generic search tools simply don't work...so we had to soup up the entire site search.

    Andy, your cadence is fine....we are generally worried about folks who are below 180...your cadence sounds great.

    Is there some kind of run related issue you are having or are concerned about?
  • wasandrewwasandrew

    Thanks Coach Patrick!, about the search.  I was wondering and didn't pay attention to the site search.

    I started running for distances, more than a mile and competing, back in 2008. I'm a Southern kid.  So, I've always ran.  Even when I was kid, I would run home vice ride the bus, because it was quicker.  Never formally trained or conditioned for form, though.  My form is good when rested or short distances, people ask me if I did track.

    Buuuut, when the races/runs get longer, including 5K's.  I start sitting back vice a  subtle forward lean.  So, in a sense, I'm picking myself up and putting myself down, which is a lot of wasted energy not going toward forward propulsion.

    The cadence question is just me putting the pieces of the puzzle together in trying to understand what I need to work for a better, sustainable, form.  Some of it will just come from continuing to train, working intervals and tempos which I believe inherently require proper form.

    But, I'm looking for form drills.

  • Coach PatrickCoach Patrick
    Andy, we don't do a ton with run drills (but there are great resources on the web). Cadence usually does it...and let's be clear that "I slow down as I approach 5k pace" is relative...after all, that's the fastest you'll ever run inside EN...so it could just be that you are not at top speed.

    For me I focus on high knees and corresponding hand drive...I think of it as "making room" for speed to happen vs the usual triathlete side-to-side wiggle / waggle....

    I bet if you post to the Gen Disc forums that folks will chime in with some good stuff for you!
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