HOW TO IMPROVE & INCREASE RUNNING CADENCE to become a FASTER & more EFFICIENT RUNNER!

Useful tip if you don't want to feel completely stressed-out by the metronome beeps every 333 milliseconds: set the bpm to a sub-multiple of 180. For instance 90 bpm will correspond to every second step. Or for myself I set it as low as 30 bpm, then falling in rhythm with one step i' six, which corresponds to my breathing pattern. Much more relaxing than a frantic clic clic clic clic clic.

I took me a full year to change from 150 - 160 heal striker to 175 - 185 front/midfoot striker, probably my age (54) is part of it, but changing cadence and where you land requires training your feet and legs in a new way - so take it easy, change slowly if you are not as young as you think you are ;-) But, it is all worth it - now running both faster and longer and feeling much better.

I lived more than half my life, running at a very low cadence. 145/min. I even won medals at school back then and could easily outrun 9 out of 10 people my age now. I wish i knew this earlier. Recently I tried running at a higher cadence. Managed to hit 160. Not great but about 10% more than my natural cadence. Speed didn't improve much but my legs felt less tired and less strain. I was overstriding previously. No wonder my legs were kinda fatigued previously even after a short run. Youtube and smart watches are fantastic 😂 Glad to learn something new.

I must say increasing my cadence back in 2019 was one of my best decisions running wise. I used to run around 170-175 for most runs until a knee injury late 2018. I eventually decided to remodel my form to have greater emphasis on higher cadence of 180+ which at first didn't feel natural at all but finally stopped giving my knee grief. Now all my easy runs are typically in the mid-180s with the really quick efforts often touching the 200 mark

Something that really worked for me was concentrating on moving my arms a little faster and the rest of the vody follows :)

Thank you for this very informative video! I did not focus on cadence since I started running. For most of my runs I was averaging 135-138. But lately for the past two months, I tried to improve my cadence in every run that I do. And been averaging more than 170. Listening to such playlists in Spotify is a good tip!

I used to be a 155-160 cadence type of guy, realized my form was terrible and my leg muscles were super weak which is why my body was defaulting to such a low cadence. Even just switching to a cadence of 168-172 has made a world of difference, especially with some ankle stability issues I used to have but it obliterated my quads at first! Now working on getting it to about 175 which seems to be the sweet spot for me.

Awesome ! Been waiting for news from Valencia ! Have a powerful day tomorrow !

I like the comprehensive all around videos on specific topics - thanks for that one! Very well rounded!!

What improves any Sunday? - A new Ben Parkes video! Great video Ben and thanks for motivating me for all these years to get running. Without you I wouldn't have started and I love it. Your hats are an essential part of my running gear. Keep it up!

I started tracking my cadence around a year ago after I got hooked on your channel. I was surprised I was only around 158 avg. Focusing on this has made me faster, especially at a lower HR. I still have to really focus to hit 180, but am hitting around 170 consistently now. Honestly, cycling has helped me the most with this as I naturally spin at that rate.

Strengthening the hip flexors and hamstrings is essential for higher cadence. The hip flexors are the accelerators after toe-off and the hamstrings are the primary brakes to bring the feet to a stop relative to the ground before foot-strike. I've found a little strengthening of these two muscle groups goes a long way toward running with higher cadence without straining things.

Absolute legend mate. Found you channel last November after reading half marathon 🙌🏽🙌🏽 watched everything since

Good advice, Ben, thanks. The body mass index plays the role, the knee-angle of the front leg as well as awareness of elbows driving forward.

I love the type of content Ben ! thank you so much for your time for us !!! Hope to know you and Sarah soon in London

Thanks for the video and all the information. Really helpful.

I used to listen to 180BPM playlist and after about 10 runs, I've got the rhythm and could run on that cadence without any music or whatsoever. Jumped from 170 to 180 in a few weeks and running on that cadence almost 3 years since then.

thank you man this helps a lot! very practical tips. I'll give it another go

Great content Ben!

Running homework, loving this thanks Ben.