Run Cadence: Myths vs Truths

Run cadence
Myths Vs Truths

Run cadence

Myths Vs Truths

Author - Tim Reed, World Champion and Head Coach at www.rpgcoaching.com

Use code 'nerd' for a hefty discount on Training Peaks plan or The Performance Pass.

Myth:

“You should run at 180 cadence”

Truth:
Everyone’s ideal cadence is different much like cycling. The renown 180 strikes per minute (SPM) came from researchers looking at elite runners at race pace where somewhere around 180 SPM is quite typical.

Myth:
Everyone has a set ideal cadence.

Truth:
Your optimal cadence will change with pace, temperature, shoe choice, fitness level and event distance or format you’re racing. Ie- Fresh marathon and Ironman marathon cadence could be quite different.

Myth:
Because higher cadence can increase your heart rate for pace and it doesn’t feel natural I should not implement higher cadence in my training if I have a history of running injuries.

Truth:

For most small increases in training cadence reduce injury risk

This is one of the most consistent findings in running science studies.

A 5–10% increase in cadence:
- Reduces joint loading
- Reduces impact forces
- Improves limb alignment
- Heiderscheit et al. (2011) step rate study

- Moderate cadence decreases ground reaction forces, tibia, knee and hip stress and reduce your chance of overuse injuries.

How?

- Shorter stride length
- Foot landing closer to centre of mass
- Lower vertical loading

Will it improve your performance in the short term? Maybe not.

Much like how we train triathletes to implement higher turnover in the swim or lower or higher cadence on the bike, once you get to the start line we encourage you to go with what feels natural and most economical.

The main benefit of higher cadence training in running is that you lower the chance of injury, build consistent aerobic volume over months if not years which in turn maximises your aerobic capacity to reach your potential in the longer term.

Despite what all the fitness gurus tell you on your socials about how you can achieve miraculous results off minimal training volume, the reality is that the amount of consistent aerobic volume you’ve put in over years, not weeks is the biggest determinant in who will be seeing their real potential in endurance events.

How we implement an increased cadence if you’re prone to run injuries:

So Tell Me What To Do..

Step 1 — Measure baseline:

What’s your natural cadence at an easy to moderate pace?

Step 2 — If injury-prone or over-striding:

Increase cadence 5–7%

Step 3 — Higher cadence doesn’t mean faster. It could mean slower.

Think: “quicker, lighter steps”
Consider less spongy shoes and go back to the old school shoes where you use to have to rely on good run technique and higher cadence to not impact your legs too much.

Step 4 — Progress gradually

Your first runs might just start at 5-10 minutes at the higher cadence then go back to normal. Most running watches and smart phones have a cadence feature that will help you dial in the 5-7% higher cadence.

Gradually build the duration you spend at the higher cadence.
If training off heart rate or RPE (rate of perceived exertion) instead of pace (you definitely should be) then it’s totally fine to be a little or a lot slower than your slower cadence running. Higher cadence shouldn’t mean higher effort. Slow down!

Author - Tim Reed, World Champion and Head Coach at www.rpgcoaching.com

Use code 'nerd' for a hefty discount on Training Peaks plan or The Performance Pass.

Run cadence

Myths Vs Truths

Author - Tim Reed, World Champion and Head Coach at www.rpgcoaching.com

Use code 'nerd' for a hefty discount on Training Peaks plan or The Performance Pass.

Myth:

“You should run at 180 cadence”

Truth:
Everyone’s ideal cadence is different much like cycling. The renown 180 strikes per minute (SPM) came from researchers looking at elite runners at race pace where somewhere around 180 SPM is quite typical.

Myth:
Everyone has a set ideal cadence.

Truth:
Your optimal cadence will change with pace, temperature, shoe choice, fitness level and event distance or format you’re racing. Ie- Fresh marathon and Ironman marathon cadence could be quite different.

Myth:
Because higher cadence can increase your heart rate for pace and it doesn’t feel natural I should not implement higher cadence in my training if I have a history of running injuries.

Truth:

For most small increases in training cadence reduce injury risk. This is one of the most consistent findings in running science studies. A 5–10% increase in cadence:

- Reduces joint loading

- Reduces impact forces

- Improves limb alignment

- Heiderscheit et al. (2011) step rate study

- Moderate cadence decreases ground reaction forces, tibia, knee and hip stress and reduce your chance of overuse injuries.

How?

- Shorter stride length

- Foot landing closer to centre of mass

- Lower vertical loading
Will it improve your performance in the short term?

Maybe not.

Much like how we train triathletes to implement higher turnover in the swim or lower or higher cadence on the bike, once you get to the start line we encourage you to go with what feels natural and most economical.

The main benefit of higher cadence training in running is that you lower the chance of injury, build consistent aerobic volume over months if not years which in turn maximises your aerobic capacity to reach your potential in the longer term.

Despite what all the fitness gurus tell you on your socials about how you can achieve miraculous results off minimal training volume, the reality is that the amount of consistent aerobic volume you’ve put in over years, not weeks is the biggest determinant in who will be seeing their real potential in endurance events.

How we implement an increased cadence if you’re prone to run injuries:

So Tell Me What To Do...

Step 1 — Measure baseline:

What’s your natural cadence at an easy to moderate pace?

Step 2 — If injury-prone or over-striding:

Increase cadence 5–7%

Step 3 — Higher cadence doesn’t mean faster. It could mean slower.

Think: “quicker, lighter steps”
Consider less spongy shoes and go back to the old school shoes where you use to have to rely on good run technique and higher cadence to not impact your legs too much.

Step 4 — Progress gradually

Your first runs might just start at 5-10 minutes at the higher cadence then go back to normal. Most running watches and smart phones have a cadence feature that will help you dial in the 5-7% higher cadence.

Gradually build the duration you spend at the higher cadence. If training off heart rate or RPE (rate of perceived exertion) instead of pace (you definitely should be) then it’s totally fine to be a little or a lot slower than your slower cadence running. Higher cadence shouldn’t mean higher effort. Slow down!

Author - Tim Reed, World Champion and

Head Coach at www.rpgcoaching.com

Use code 'nerd' for a hefty discount on

Training Peaks plan or The Performance Pass.