How to run faster (in light of the 180 cadence guideline) (Page 4)

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2012-02-23 11:19 AM
in reply to: #4062366

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Subject: RE: How to run faster (in light of the 180 cadence guideline)

You're right, although Dr. Daniels still suggests light quick steps as a way for beginners to both increase economy and decrease injuries. In retrospect, Daniels Running Formula, a 285 book about running faster, only has 1.5 pages devoted to stride rate. Do what it takes to get faster while trying to avoid overstriding. Don't limit your training to try and fix something that may not be wrong. You'll know as you get faster if you are overstriding and need to work on cadence.

I like Friel, but he chooses to emphasize more of the quirky stuff that may only be marginally beneficial. As triathletes, we really don't need to waste our precious training time/resources trying to adapt to new techniques that may or may not lead to improvement. Most runners I know don't get hung up on all of the little details and just train harder to get faster. Another example of his quirkiness would be the midfoot cleat thing...

2012-02-23 12:15 PM
in reply to: #4058706

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Subject: RE: How to run faster (in light of the 180 cadence guideline)
If it is light steps, then I still suggest that a number is not going to get you there.

I believe a person should work on developing certain mechanics for running through the use of drills (i.e. strides and other things). I also believe that to work on stride mechanics, the best way to do this is through bounding drills up a steeper hill, and short repeats on a gradual downhill.

I also believe that, when you are out running, you should be monitoring certain things, specifically your breathing and the sounds of your feet. Your breathing should be an even tempo, not too forced, and your footfalls should be soft thuds. If you hear scuffing, slapping, or sharp impacts, then you need to reign it back in, ease up on the effort, and focus on getting those footfalls to sound like soft little "thup"s.

If you find that having some sort of number to work towards seems to help get you to concentrate on something, then have at it; whatever method works for you. However, realistically, it isn't the actual number that makes a difference here.
2012-02-23 12:20 PM
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Edited by wgraves7582 2012-02-23 12:31 PM
2012-02-23 12:22 PM
in reply to: #4062626

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Subject: RE: How to run faster (in light of the 180 cadence guideline)
wgraves7582 - 2012-02-23 1:20 PM

well since I know you guys and gals didn't sleep until I posted my 5k TT effort results - 25:35 (7:37 per mile avg) with a pretty good breeze out there.  Avg H/R 166

That is with probably about 9:55 training avg and trying to run every day (which didn't always happen)

So - what do I do with that then - do I change my paces up for my long runs - I usually just run at a comfortable pace and don't worry about it until I get home and see how long it took me.  Or should I start doing a weekly interval or tempo workout to try and improve on it.

I know there are much faster around but for my first attempt at this I am very pleased!



Remind me/us what your goals are?
2012-02-23 12:25 PM
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Subject: RE: How to run faster (in light of the 180 cadence guideline)
wgraves7582 - 2012-02-23 12:20 PM

well since I know you guys and gals didn't sleep until I posted my 5k TT effort results - 25:35 (7:37 per mile avg) with a pretty good breeze out there.  Avg H/R 166

That is with probably about 9:55 training avg and trying to run every day (which didn't always happen)

So - what do I do with that then - do I change my paces up for my long runs - I usually just run at a comfortable pace and don't worry about it until I get home and see how long it took me.  Or should I start doing a weekly interval or tempo workout to try and improve on it.

I know there are much faster around but for my first attempt at this I am very pleased!

 

How do you get 7:37 avg/per mile out of 25:35 for a 5K?

2012-02-23 12:27 PM
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2012-02-23 12:29 PM
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2012-02-23 12:32 PM
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Subject: RE: How to run faster (in light of the 180 cadence guideline)
Nice run, good for you!
2012-02-23 12:36 PM
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2012-02-23 1:42 PM
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Subject: RE: How to run faster (in light of the 180 cadence guideline)

I came across this and thought it was interesting and related to this thread:

http://sweatscience.com/the-problem-with-180-strides-per-minute-some-personal-data/

The reference links in this article are also good (ex. This study on Ground force vs. Rapid leg movement impact on speed)

This is a topic I have been wondering about myself so found this thread relevant.  I recently purchased a Garmin footpod only to find out that my cadence is only 158 (79 for each leg as reported by the footpod) for my training runs (I haven't tried it in a race yet so it may be higher there).

 

 

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