Improving the cadence

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It's something I haven't done in a long time...my running cadence got worse when I was preparing for my last marathon, a few years ago.
Since then, I am "slow" in cadence and my stride lengthened... this is good at the level of "economy" of running but it is not ideal for the joints nor for going "really" fast with what is an aspect that I should improve it.

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What is the ideal running cadence?

Between 180 and 190 steps per minute is what you read in specialized manuals.
Today I have a cadence, when I go at easy paces (ie 4'20" or 4'30"/km), of about 172 steps per minute on average. If I could increase it a little this would benefit me a lot.
...And this is what I worked on today during my running session.

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5km in progression, the last km focusing on a speed below 4'/km and a constant cadence of 180 spm.

Then I have worked the core, arms, and chest... in total a short but complete training, and, of course, I have enjoyed another spectacular day.

Keep on running!

@toofasteddie

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11 comments
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I don't know too much about actual running technique and I expect I could improve if I knew more. That said, on my last parkrun I averaged 182, so maybe I am getting it about right anyway. Not that I'm anywhere as quick as you :)

Have fun.

!PIZZA

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That's simply perfect @steevc

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So I guess I need longer strides at that cadence to get more speed. That means moving my legs quicker. On my intervals workout I was hitting 190, but only peaking around 4:30/km. This is why I think about joining a club to get some coaching.

!BEER !hivebits

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There are a lot of Running Technique videos on Youtube as well

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I watch some of those, but I need to find those for my sort of level. Running is such an instinctive thing that trying to modify your technique can be tricky.

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It's not easy to change the technique, however, if you persist with the exercises you will get some improvements. In the beginning it could be hard to achieve since your body is not use to perform it naturally but, with the time, it will adapt.

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running with additional weights can improve the rhythm and increase the steps. It is also recommended to do massage sessions for relaxation, it is also beneficial.

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