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Improving Cadence
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 2014-12-06 8:13 PM |
Member 326  |  Subject: Improving CadenceHey There - Are there any running and cycling training programs that are directed at improving cadence (i.e., focused workouts, drills, etc). I've always had a low bike cadence (~70RPM), and I finally have a watch that records cadence, and I'm hovering around 160spm, regardless of an easy pace or when I'm pushing it. I'm not super concerned about the bike cadence because I perform pretty well there, but my running leaves a lot to be desired, so improving efficiency there is a target for the winter. Thanks |
| 2014-12-06 8:31 PM in reply to: VGT |
Pro 15655  | Subject: RE: Improving Cadence Find a gym with an overspeed treadmill. (sometimes called super treadmill or accelerator treadmill) If you have an Athletic Republic gym close by you can find help there. (I'm not an advertiser for them....I just know they have the treadmill or can point you in the right direction). |
| 2014-12-06 8:56 PM in reply to: 0 |
Regular 217 St. Joseph, MI | Subject: RE: Improving Cadence I use a metronome when I run which helps me keep my running cadence high. There are free apps for phones or reasonably priced clip on ones on Amazon Edited by jgs733 2014-12-06 8:57 PM |
| 2014-12-06 10:06 PM in reply to: jgs733 |
Veteran 2842 Austin, Texas | Subject: RE: Improving Cadence There are also some web sites that will pick songs with a particular cadence, and you can then make a playlist with a particular cadence and stick to it (if a metronome is too, well, metronomy for you). Another thing I'd suggest is just trying to go at 5spm faster for a mile within each of your next runs. It will feel awkward, most likely, but you'll get used to it. Then try 5 spm faster the next week until you hit your target (180? Can be a bit different for everyone). Once you work up to it, it will come naturally at a given speed. I tend to run high 80's for recovery (~88 usually. Oh, and that's one foot, obviously), ~90 for cruising and 93-95 for tempo through flat out bustin' arse (once I get past a cruise, it stays more or less constant - or at least creeps up less fast than my pace does). Good luck with it. It can make running that much more fun to have a "skill" to work on (at least for me). Matt |
| 2014-12-06 10:41 PM in reply to: mcmanusclan5 |
Member 256 Iowa City, Iowa | Subject: RE: Improving Cadence I typically count them periodically during a run, as I do not run with music. I haven't checked lately but I'm usually in the mid- to upper 80s and it was certainly an acquired skill. When I am counting though, I typically try to adjust "in-situ" during the run to aim as close as I can for the suggested 90 TPM. Thanks for the post; you can bet I'll be counting tomorrow morning!  |
| 2014-12-07 7:38 AM in reply to: VGT |
Pro 5892 , New Hampshire | Subject: RE: Improving Cadence One technique that always seem to help with low cadence runners is to concentrate on the back kick only. This naturally means that you have to shorten up your stride length and get a quicker step. Running with a metronome helps a lot as well. There's apps for that, so as long as you have a smart phone, it doesn't cost you anything. Just keep in mind that you need to help traffic, so keep the volume low. OR, you can get a multisport HR monitor (Garmin 310, 910 or 920) and the running cadence sensor, that will allow you to keep a close eye on your cadence and especially when you get a bit tired (when cadence tend to drop a bit). |
| 2014-12-07 10:38 AM in reply to: audiojan |
Veteran 2842 Austin, Texas | Subject: RE: Improving Cadence Originally posted by audiojan One technique that always seem to help with low cadence runners is to concentrate on the back kick only. This naturally means that you have to shorten up your stride length and get a quicker step. Running with a metronome helps a lot as well. There's apps for that, so as long as you have a smart phone, it doesn't cost you anything. Just keep in mind that you need to help traffic, so keep the volume low. OR, you can get a multisport HR monitor (Garmin 310, 910 or 920) and the running cadence sensor, that will allow you to keep a close eye on your cadence and especially when you get a bit tired (when cadence tend to drop a bit). Truth. The first few months I worked on this, I bought a Garmin cadence sensor (with the 910). Really helped... Now I can tell my cadence pretty close to within one spm, but still use the sensor in longer races where my sense of the pain/speed/cadence relationship MIGHT break down a little... Matt |
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| Improving Run Cadence Pages: 1 2 | ||
| run cadence vs bike cadence Pages: 1 2 |
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