*Hi there! In the coming days and weeks I’m hosting several live webinar trainings about how to run a Personal Best race time, with special optimization strategies. Spots are limited, register for free here: **bit.ly/Running-Training-Flo*
You gotta eat carbs if you want to run fast and stay lean. Rice over butter. Whole grain carbs are by far the most premium fuel if you're a homo sapien. Look at how the East Africans eat.
Great interview! Can't say enough positive things about Chi running. I've been running since I was a teenager, but last year, I read Danny Dreyer's book, "Chi Running", and decided to try the metronome. It was difficult at first, and took several weeks to get used to the faster cadence, but even in the beginning, my "times" improved immediately. (This, plus adopting running style with flatter shoes as described in "Born to Run", really helped me get back into feeling natural about running again.)
By far the best explanation of cadence I have heard. My cadence was around 171-175 spm during runs. Using a downloaded Metronome app, I can say running at 180+/-2spm I finish my runs feeling much much better. My consistency of pace per kilometer has improved a lot. Before using a metronome, I tended to fade a lot halfway through my runs. In hindsight I think I would go so hard (high cadence) in my opening kms only to pay for this midway through the run.
You know what I did today? I did 6×1/2 mile hill repeats while having a Playlist of music with 170 beats per minute. Of course we're going faster than 170 for a speed workout. The thing that I found comfortable was the recovery in between. I stayed at 165-170 spm. Very good knowledge so far. MAF, 80/20, cadence, form correction, and breathing techniques =God mode 😄
*Want to become faster and run without injuries? Check out our running coaching program at **www.pbprogram.com**.* This Personal Best Program is a proven, structured training program that guides you every step of the way to optimize your training, racing, and life. You won't find this anywhere else, 20+ hours of my best video content-uniquely developed workbooks and training schedules based on heart rate. You also get, Zoom coaching calls with Floris Gierman and other coaches to troubleshoot any challenges. Plus, access to a highly engaged community of 500+ like-minded athletes. For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across. *Learn more at **www.pbprogram.com**.*
Great segment. What about cadence at slower MAF HR paces? I run anywhere between 10:20 and 11:00 MAF training pace and up to 12:00 when it is hotter. I can't imagine going at even a 170 cadence and usually end up around 164-166 10:30-11:00 and down to 160-162 at 12:00. During my recent half marathon I was at 174-176 at 8:45-9:15 paces. Love the insight on working on keeping the cadence more consistent.
Hi Barry, cadence at slower MAF HR pace can also be in the 170 to 180 zone. Danny Dreyer describes more about this [6:30] minutes into the video (ua-cam.com/video/AoAobLss770/v-deo.html) "A big part is the fall forward more. The biggest part that the heart rate goes up, because runners think they need to push harder to run faster, instead of relax more to go faster. If you relax more, your heart doesn't have to work so hard and then your heart rate doesn't go up." Nice work on your recent half marathon! Keep me posted how it goes when you try to keep the cadence more consistent. Cheers!
@@FlorisGierman Thank you for this interview! I like this idea but relax more is vague. Relax my arms? my legs? If I increase the lean I feel like that is the opposite of relaxing?
Hi Floris, Looking forward to this episode. I remember the video with the split screen (4 screens) showing different paces but applying the same cadence. I experimented with going higher in cadence but I got slightly injured, I did the wrong way for sure. Take care, Floris!
Yes that is an interesting video for sure! That's a bummer you got slightly injured experimenting with cadence. Definitely have to ease into these experiments and listen well to the body. Enjoy your weekend Csaba!
Very interesting. Really both Dutch men Floris and Wim Hof are doing great service to humanity. Please add one question about the diet also. I see all your podcasts. Keep it up. It has changed all my running. God bless you. Best wishes from India.
Love the content. Relax to run faster. Interesting interesting interesting. My personal cadence varies less than 15 steps per minute whether I'm doing slow distance work or shooting for a new 5k PR. I may have to try shortening that variance up even more and see how it works out!
I'm 6'4" and I seem to be at right around 166 - with peaks around 180. When I run at around 5:10/km I run at about 164 and at 4:40 at avg of 172. It's been very tough for me to get any faster cadence than this even when using a metronome.
Hi Hagakuru, when using the metronome, why is it very tough to get a faster cadence? Have you tried taking shorter steps with less ground time? Danny mentioned for most runners their optimal range is 170-180 strides per minute. Taller runners are typically towards the lower end of the range. So no need for you to aim for 180, even if you get it up a bit from 166, you might feel your running becomes a bit more efficient / natural.
@@FlorisGierman Hi, similarly I am 6' 4" and have the same issues ( my 10k PB is 40 minutes and half marathon of 1:29 my cadence never went higher that 165-166). The fact is that leg length needs to be taken into account when looking at ideal cadence. This 180 figure popularized by Jack Daniels from his observations of elite athletes is a bit misleading for outliers (elite distance runners don't tend to be in the 6' 4" range) and this is almost never mentioned. You try running at 180 steps per minute with a leg length of 1.05+ metres, its crazy and biomechanically inefficient. The cadence question is not as simple as suggested by Dreyer or many others including some ill-informed Runnersworld articles I have seen. Here is an interesting and well written article by Alex Hutchinson (author of Endure) www.outsideonline.com/2377976/stop-overthinking-your-running-cadence. So don't despair @hagakuru while it is definitely worth working on faster turnover I would not try to aim for 180, I have tried it and it's just not worth it.
Hi Floris. Thanks for another great video. I'm really binging on your channel lately and loving it! The whole interview was great but I'm particularly interested in cadence. I would like to know your personal thoughts on how important this is. I've always associated slow (low HR) running with low cadence but I see that's not entirely accurate. I have a super slow/low cadence and I'm wondering if (after all your many interviews and experience with running) you feel 170 - 180 really is a good rate to strive for. Danny seemed to suggest a metronome was even more important a tool than an HR monitor. I'm wondering if you'd agree w that. Thanks!
Hi Kenneth, Danny mentioned for most runners their optimal range is 170-180 strides per minute. Taller runners are typically towards the lower end of the range. I'm about 185cm (6 ft)
It does, I do 160 spm at 10/mi pace. It is a conscious effort to get more and my heart rate goes up as a result (tough when following MAF). I think at a 7/mi pace the cadence will naturally get higher.
*Hi there! In the coming days and weeks I’m hosting several live webinar trainings about how to run a Personal Best race time, with special optimization strategies. Spots are limited, register for free here: **bit.ly/Running-Training-Flo*
Pure gold this advice. Low carb diet + nose breathing + maf training + chi running= recipe for success!
You gotta eat carbs if you want to run fast and stay lean. Rice over butter. Whole grain carbs are by far the most premium fuel if you're a homo sapien. Look at how the East Africans eat.
Great interview! Can't say enough positive things about Chi running. I've been running since I was a teenager, but last year, I read Danny Dreyer's book, "Chi Running", and decided to try the metronome. It was difficult at first, and took several weeks to get used to the faster cadence, but even in the beginning, my "times" improved immediately. (This, plus adopting running style with flatter shoes as described in "Born to Run", really helped me get back into feeling natural about running again.)
By far the best explanation of cadence I have heard. My cadence was around 171-175 spm during runs. Using a downloaded Metronome app, I can say running at 180+/-2spm I finish my runs feeling much much better. My consistency of pace per kilometer has improved a lot. Before using a metronome, I tended to fade a lot halfway through my runs. In hindsight I think I would go so hard (high cadence) in my opening kms only to pay for this midway through the run.
Glad it helped! A metronome was helpful in my journey at some point as well. Happy running!
Best explanation of cadence running I’ve seen so far.. sounds so simple. Up to 173 now so will implement his ideas.
You know what I did today? I did 6×1/2 mile hill repeats while having a Playlist of music with 170 beats per minute. Of course we're going faster than 170 for a speed workout. The thing that I found comfortable was the recovery in between. I stayed at 165-170 spm. Very good knowledge so far. MAF, 80/20, cadence, form correction, and breathing techniques =God mode 😄
Sounds like a great workout right there Joseph!
*Want to become faster and run without injuries? Check out our running coaching program at **www.pbprogram.com**.* This Personal Best Program is a proven, structured training program that guides you every step of the way to optimize your training, racing, and life. You won't find this anywhere else, 20+ hours of my best video content-uniquely developed workbooks and training schedules based on heart rate. You also get, Zoom coaching calls with Floris Gierman and other coaches to troubleshoot any challenges. Plus, access to a highly engaged community of 500+ like-minded athletes.
For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across.
*Learn more at **www.pbprogram.com**.*
good food for thought - I'll work on a few of his ideas next time out
Great segment. What about cadence at slower MAF HR paces? I run anywhere between 10:20 and 11:00 MAF training pace and up to 12:00 when it is hotter. I can't imagine going at even a 170 cadence and usually end up around 164-166 10:30-11:00 and down to 160-162 at 12:00. During my recent half marathon I was at 174-176 at 8:45-9:15 paces. Love the insight on working on keeping the cadence more consistent.
Hi Barry, cadence at slower MAF HR pace can also be in the 170 to 180 zone. Danny Dreyer describes more about this [6:30] minutes into the video (ua-cam.com/video/AoAobLss770/v-deo.html) "A big part is the fall forward more. The biggest part that the heart rate goes up, because runners think they need to push harder to run faster, instead of relax more to go faster. If you relax more, your heart doesn't have to work so hard and then your heart rate doesn't go up." Nice work on your recent half marathon! Keep me posted how it goes when you try to keep the cadence more consistent. Cheers!
@@FlorisGierman Thank you for this interview! I like this idea but relax more is vague. Relax my arms? my legs? If I increase the lean I feel like that is the opposite of relaxing?
Hi Floris, Looking forward to this episode. I remember the video with the split screen (4 screens) showing different paces but applying the same cadence. I experimented with going higher in cadence but I got slightly injured, I did the wrong way for sure. Take care, Floris!
Yes that is an interesting video for sure! That's a bummer you got slightly injured experimenting with cadence. Definitely have to ease into these experiments and listen well to the body. Enjoy your weekend Csaba!
Very interesting. Really both Dutch men Floris and Wim Hof are doing great service to humanity. Please add one question about the diet also. I see all your podcasts. Keep it up. It has changed all my running. God bless you. Best wishes from India.
Dude this is solid. Subscribed
🙏🙌 thanks Chris!
Love the content. Relax to run faster. Interesting interesting interesting. My personal cadence varies less than 15 steps per minute whether I'm doing slow distance work or shooting for a new 5k PR. I may have to try shortening that variance up even more and see how it works out!
Really good info!!! Thank you! This definitely helps me. Lean forward and don’t try harder to run faster, relax more.
Such a great takeaway Dan, running relaxed is the way to go!
Floris Gierman I’ve watched this clip, I’ve rewatched this clip, I’ll watch it again!
I'm 6'4" and I seem to be at right around 166 - with peaks around 180. When I run at around 5:10/km I run at about 164 and at 4:40 at avg of 172. It's been very tough for me to get any faster cadence than this even when using a metronome.
Hi Hagakuru, when using the metronome, why is it very tough to get a faster cadence? Have you tried taking shorter steps with less ground time? Danny mentioned for most runners their optimal range is 170-180 strides per minute. Taller runners are typically towards the lower end of the range. So no need for you to aim for 180, even if you get it up a bit from 166, you might feel your running becomes a bit more efficient / natural.
@@FlorisGierman Hi, similarly I am 6' 4" and have the same issues ( my 10k PB is 40 minutes and half marathon of 1:29 my cadence never went higher that 165-166). The fact is that leg length needs to be taken into account when looking at ideal cadence. This 180 figure popularized by Jack Daniels from his observations of elite athletes is a bit misleading for outliers (elite distance runners don't tend to be in the 6' 4" range) and this is almost never mentioned. You try running at 180 steps per minute with a leg length of 1.05+ metres, its crazy and biomechanically inefficient. The cadence question is not as simple as suggested by Dreyer or many others including some ill-informed Runnersworld articles I have seen. Here is an interesting and well written article by Alex Hutchinson (author of Endure) www.outsideonline.com/2377976/stop-overthinking-your-running-cadence. So don't despair @hagakuru while it is definitely worth working on faster turnover I would not try to aim for 180, I have tried it and it's just not worth it.
Amazing!❤
Very good information!
Hi Floris. Thanks for another great video. I'm really binging on your channel lately and loving it!
The whole interview was great but I'm particularly interested in cadence. I would like to know your personal thoughts on how important this is. I've always associated slow (low HR) running with low cadence but I see that's not entirely accurate. I have a super slow/low cadence and I'm wondering if (after all your many interviews and experience with running) you feel 170 - 180 really is a good rate to strive for. Danny seemed to suggest a metronome was even more important a tool than an HR monitor. I'm wondering if you'd agree w that. Thanks!
Well said Nicholas, happy to hear that! A metronome is a great tool in the initial stages to realize your cadence. I do love a HRM still after 8 years
How about shorter runners? I'm only 168cm tall. To run a pace of 4:00min/km I am usually at 220spm.
As he said, lean more forward 🏃🏻♂️😊
Hi Floris.
I m 190cm tall. Is it the same cadence,no matter how tall you are?
Hi Kenneth, Danny mentioned for most runners their optimal range is 170-180 strides per minute. Taller runners are typically towards the lower end of the range. I'm about 185cm (6 ft)
@@FlorisGierman Thanks.. I m on 167 spm,so not too bad.
Need to up my pace a bit.😁
Does it go for trail running as well? Thanks
Awesome advice
Glad you enjoyed it Francisco!
@@FlorisGierman I did! Great channel, keep the good things coming! 😁
feels like running in place and going nowhere
It does, I do 160 spm at 10/mi pace. It is a conscious effort to get more and my heart rate goes up as a result (tough when following MAF). I think at a 7/mi pace the cadence will naturally get higher.