Running Cadence

Paying attention to your running cadence can help you get the most out of your cardio training. Monitoring your cadence can improve your stride and footfalls making you become a more efficient runner.

What Is Cadence?

Running cadence is the amount of times that either the right OR left foot strikes the pavement in one minute. To make sure that you are getting an optimal cardio workout while running, try keeping track of your cadence. As you you run, count how many times your right OR left foot hits the ground in one minute. Repeat this a few times throughout your run so that you can get an average of your cadence.

Running Tip: I like counting my steps while running as it helps me monitor my breathing and keep my pace more consistent.

If you are running on a flat, smooth surface, aimimg for a cadence between 85 and 95 is ideal, even for elite athletes. If you are running hills that number will decrease to around 60-65 and increase as you start running down hill. If you are trying to increase speed, you do not need to change your cadence.

How Do I Increase My Speed?

In order to increase speed, a runner should adjust stride length. The longer your stride, the more distance you can cover. To gain speed, you should try maintaining the same cadence while using a slightly longer stride. This will result in a faster race.

Maintaining the correct stride is very important. If you are over-striding, your footfall is landing outside your center of gravity. This can interupt your momentum and increase the chance of injury. Over-striding is a common mistake for many runners, especially novices. Changing your stride might be difficult, but it is possible. Incorporating certain drills into your run can help you immensely.

In order to maintain a cadence of 95, your right (or left) foot should hit the ground 30 times in 19 seconds. Time yourself to see how many times your foot hits the ground for 19 seconds. After 19 seconds, stop and walk back to where you started from. Do this approximately 6 to 8 times, making sure to pace yourself. Do not max out your speed by sprinting. This drill should be done a few times a week, until you are comfortable with your stride and cadence.

Improving cadence can also be done by running up and down hills which will increase overall muscle mass. Mixing in other types of cardio workouts like bicycling and swimming can also improve cadence. Some runners have the innate ability to run at the optimum cadence, but for others it is a learned skill.

People that run regularly generally feel healthier physically and mentally. In order to get the most out of running, make sure that your running cadence is where it should be. Strive to keep it between 85 and 95. Maintaining the correct running cadence can help you improve your workout and bring you closer to your fitness goals.

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