LOLZLetter 75: Does Running Cadence Matter?
Welcome
It's hard to believe this is newsletter 75! When I started writing a newsletter 75 weeks ago, I didn't know where it would go. Since blogging is dying, I thought it would be a fun way to share running industry news, updates, and whatever else. I'm so appreciative of everyone who takes the time to read and share. My goal is to get 1500 newsletter subscribers by July 12th. Why July 12th? I turn 30 and enter a new decade of life. Anyway, sharing is what helps the newsletter grow whether you share with 10,000 followers or your parents.
So Thank You!
This newsletter is sponsored by Aftershokz. If you are looking to try Aftershokz Headphones, you can use this link and save 15%. Why Aftershokz headphones? They are wireless and go over the ears so you can hear traffic as well as your music. I’ve used them for several years now and never had an issue. I have reviews of the XTrainerZ, Aeropex, and Air).
If you are looking for a great headphone for swimming, I recommend the XtrainerZ (seriously, I am still amazed I can swim and listen to music so clearly).
Outside of shoe questions, some of the most common questions people ask are, "does running cadence matter"? Does form matter? What is the best way to run?
This newsletter is About Running Cadence.
What Is Running Cadence?
Running cadence is the number of steps a runner takes per minute. Several studies, including by Jack Daniels, shows most professional and elite runners take somewhere between 17-180 steps per minute. These days many watches calculate running cadence. My Coros Apex does.
So Why does Running Cadence Matter?
Generally speaking, if you increase your cadence, you run faster. More footsteps mean you can cover the ground faster. However, this isn't necessarily true and if you followed Citius Mag a month or so ago, they did the "slowest mile challenge. " Molly Siedel ran 36 minutes for one mile and her cadence was very high. She took very tiny steps. (Running vs. walking means that one foot is always off the ground. There are very serious rules for this when it comes to race walking). Anyway-
What about Us? The average, the sub-elite, or new runners?
Most runners have a cadence of between 150 and 170 steps.
How Can I Improve Cadence?
The first step of anything is knowing, so knowing your cadence. If you have a smartwatch, most have that feature. If you don't, you'll have to count it manually. Count every left (or right) footfall for an entire minute of your run. It's easier said than done.
Now That You Have a Number, How Can You Increase Your Cadence?
Metronomes:
Metronomes are widely used in the music world but can be used for running too. A metronome is a practice tool that produces a steady beat to help musicians play rhythms accurately. The beats are measured in beats-per-minute (BPM). Most metronomes are capable of playing beats from 35 to 250 BPM. You can program your metronome to do whatever your goal is. There are many metronome options to download on your phone and your goal is to focus one footfall for each beat.
Music:
Believe it or not, you can choose music based on BPM. Some music is remixed or set to a particular tempo or cadence.
How to Increase your Cadence:
One of the best ways to work on cadence is to do so on a tempo run. You want to start with a warm-up, then tempo run targeting your goal cadence, followed by a cooldown. The meat (or tempo) should be the part you turn on your music or metronome to work on the cadence.
To avoid injury, don't increase your cadence more than 5 steps per minute each session. If your current running cadence is 130, aim for a 135. Like anything with the sport, it should be done slowly.
It will take time, and most people need at least 6 weeks to adjust to a new cadence and for it to "feel natural."
But Does Cadence REALLY Matter?
If you are running healthy and improving, there is no rule that 180 is a magic number and going to make you run faster. It can help lead to speed, but it won't always lead to speed. It's important to run efficiently for you, whether that's a 150 cadence, 180, or 200.
If you're looking to run faster, running cadence is definitely something to look at. Will it automatically lead to PRs? There is no guarantee, but it won't hurt. My suggestion is it's worth looking at your own cadence. If done slowly, it won't hurt you to try and increase your cadence. It's worth trying and analyzing your own to see if you can get benefits.
What is Keeping Me Entertained?
Citius Mag Podcast: Russell Dinkins Wants to Save Brown Track And Field, Examining Racial Injustice in Sport
Brown Men’s track, field and cross country reinstated as varsity sports
Black Track Athletes Share Their Encounters With Racism in America
Clean Sport Collective: Aisha Praught Leer, Commonwealth Games Champion in the Steeplechase
Clean Sport Collective: Gary Hall Jr, 5x Olympic Gold Medalist in Swimming
Justin Grunewald: “Gabriele always was and always will be my North Star” It's hard to believe it's been a year since Gabe Grunewald passed away.
A History of Injuries I've been asked to write a post about my history with injuries (more towards my early twenties)
Fly-Bike-Diner Last weekend, my husband and I private flew, then biked to a diner.
Shoe Review: The Carbon Plated Saucony Endorphin Pro Review
Thank you again to Aftershokz for sponsoring the newsletter.
Sharing is what helps the newsletter grow. If you enjoy the newsletter, I appreciate you sharing and helping the newsletter grow. We only have about 80 more subscribers to reach 1500 before July 12th.
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