What Is Running Cadence?
182,500
Published 2022-04-03
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What’s in this video?
00:00 - Intro
00:13 - What is running cadence?
01:33 - How do we monitor our running cadence?
02:55 - What is the optimal cadence?
03:40 - How to increase cadence?
04:18 - Tips to get that cadence up
Music by Epidemic Sound:
• Eye Candy by Sven Lindvall
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All Comments (21)
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A centipedes cadence must be a crazy number
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Best researched, most helpful and most concise video on running cadence I've seen on YouTube. Great job TRC Team!
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When I started running, my knees were hurting no matter what i tried. I included strenght training, but didn't helped as much as I hoped it would. And then I learned about cadence. It changed the game! Now I can finally run normally. :)
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During my marathon training my coach got me to focus on my cadence and it made such a huge difference to not just my speed, but also let me do a marathon without my knees screaming at me to stop! Which they definitely used to do. 😂
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Since watching your videos I have worked a lot on form and now cadence. Had never heard of it before! I’m so enjoying your videos. I came to running late (nearly 50). I used to be a heel striker and low cadence. Now I’m a mid to fore foot and cadence has gone up between 10-20 steps per min. As I run I can hear Anna’s voice in my head to check form! Your channel has helped so much. And I’m 11,000miles away! 😜
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My cadence is around 185, just like Kipchoge… who runs twice as fast as I do.
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Can easily relate to this. A couple of years ago I was running with a cadence of around the mid 170s then suffered a knee injury around Xmas '18. The road back from the injury was remodelling my form through increasing the cadence. At first trying to run 180+ was very unnatural but was definitely felt the knee was holding up much better. Now able to run my easy runs in the mid 180s and all my fast runs i.e. races, parkruns, intervals well into the 190s and even touching 200
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Love your channel it is truly helping me so much, thank you, I am 76 and going well week 6 for me changing from hiking to running..
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I was doing 5km every other day in about 40min as my workout without looking at the cadence. It happened to be around 153 avg. Then i found an app that played a beat in the background of whatever i had in my ear buds, set it for 165 spm, and ended up doing 10km in 55 min. That one change gave me all the change i needed to be a pretty decent runner.
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Another excellent video. I can tell you that TRC advice on previous videos has helped me improve my cadence and stride length and my running form overall, which my Garmin data shows results in higher efficiency and lower vertical oscillation. Overall it also feels better. Thanks so much guys! Hope your recovery is going well Rick!
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I ran with a metronome for a few weeks. Was a great way to hit a proper cadence.
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Thank you for the tips, changing my cadence has improved my speed and therefore improved my distance, thank you 🙏
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I've just increased my cadence to 168 by using music even uphill. Thank you for the informative video 👍👍
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Great info as always. This is what I am working on right now. Thanks
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Thanks for this, I am very new to running and have had shin splints all the time if I ran even 3km 2 or 3 times a week. I did strength training for hips, core, calfs, stretching… Then I bought a garmin watch and my average cadence was 137 at 6:30min per km pace. I am working on improving it and its already showing results! Needless to say first time I tried even 150 was so unnatural, now I am at 165 2 months later and shin splints are almost gone!
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Great tips, thanks for this. Have never thought too much about cadence so really useful to hear how it can make a difference 👍
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Perfect timing, just what i need
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Great timing, try to improve my cadence and your video showed up 🥳👍
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Very helpful,good work!
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Really helpful video, thank you