Cadence: The #1 Running Form Cue I wish I knew when I first started.
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- Опубліковано 29 чер 2024
- I used to think that mileage and long runs were KING for running improvement. Until I discovered how to run with rhythm and cadence! This video is that story and how I figured out how to tackle the common pitfalls we all experience when changing run form and cadence so I could run lighter, smoother, and easier for longer periods of time.
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Link to Run Cadence Challenge in the app!
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Thanks to GoodFOR Pain for sponsoring today’s video!
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I pro-actively apply GoodFOR pain before my runs to my feet and calves on these tough workouts. GoodFOR isn’t a numbing agent, that’s not what we advocate here. It works with our endocannabinoid system in a pretty powerful way to regulate chronic pain, decrease inflammation, and help with recovery.
But I still want to learn more, so I interviewed and recorded this conversation with their Chief Medical Officer Dr. Paul Bregman. We discuss pain and chronic pain, the latest research on how we understand pain in the body, what to do if you’re injured, and how runners can use GoodFOR safely and effectively on their own bodies.
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Metro Timer Metronome:
onyx3.com/MetroTimer/
APPAREL:
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Cadence was huge for me to address some issues with knee pain when I started running a little over a year ago. I didn't realize it, but I was over-striding, and at 215 lbs it was leading to high impact. I downloaded a metronome for my phone, set it to 165 bpm (I was timing both feet), and ran to that through my headphones for a good long time until that became my standard. That combined with some exercises for knee pain that I picked up on this channel, and I've had no problems since then. I tried finding some music that was in the right bpm to run to, but it turned out the metronome worked better for me.
Nice work Steven. Keep it up 🙌🙌
Music...Spotify has bpm but rock my run does this best. Has helped me more than anything.
Keep in mind that the magical 180 SPM number that everyone cites (or 90 on one side as Nate mentions) is drawn from observations of professional athletes running at top speed in championship races. If you're taking it easy, or even if you're taking it steady, you definitely should not be upset about running under that number.
🙌🙌
I completely agree. If you're doing an easy run @ 6:30 Min / Km, I don't think 180 SPM are going to be optimal by any stretch of the imagination. That would lead you to a cadence of 200 SPM when running at 4:00 Min / Km which means your stride is going to be too short and just not sustainable at even faster speeds.
I'd like to see a better approach with suggested cadence at different paces. And that still is a rough guide since it doesn't consider at all the runner physiology.
It is very much an individual thing. My marathon pace is just a touch under 6 min/km and my average cadence is around 180 spm. I am not an elite athlete and never have been. So, find what works best for you.
@@AncoraImparoPiper Today I've done a quick test to check my cadence, during a 10 Km run I added some 2 Min splits at 7:00 Min/Km, 6:00 Min/Km, 5:00 Min/Km, 4:30 Min/km and finally 4:00 Min / Km (unfortunately after that I could not do 3:30 Min / Km even for a minute :) ). My cadence was: 168 spm @ 7:00 Min/Km; 173 spm @ 6:00 Min / Km; 180 spm @ 5:00 Min / Km; 185 spm @ 4:30 Min / Km and finally 197 spm @ 4:00 Min / Km. I need to lengthen my stride at higher speeds, particularly at 4:00 Min / Km, here things start to fall apart, I need to work on this.
@Sam Pence. Exactly right - That number was an average from those athletes timed at the 1984 Olympics and within the results there was huge variety in actual cadence. Ever since then there has been this mythical beast of a “you need to be running at this cadence” which, if you view the original data, it doesn’t actually support or show. As said, that cadence was an average!!!
Thanks for what you do Nate! I just moved back east last year but lived in Norcal for 6 years. Always nostalgic seeing SF in your videos. Lots of memories there - Metallica, Escape from Alcatraz Tri, amazing Italian food, Amoeba records and tents in the tenderloin.
Very helpful and should be a focus in anyones training
As a group fitness instructor, I have been teaching cadence for years. When I started running, it was natural for me to include cadence with BPM calculated music mixes. Happy to see this emphasized with your video.
Makes running enjoyable unlike heel strike.
While running a marathon the other week, a girl passed me that was using the beeping gizmo, which was annoying.
But the main point is, she passed me! 😕. So there must be something to it! 😉😁
haha. what can you say?
This really helpful with running mechanics and reducing heel strikes
As a SPIN instructor, I learned the necessities of BPM for cycling cadence. What I found is that I was OVER 180 steps per minute (SPM). Many of my running playlists begin around 170 and settle around 182/186. For my half marathon playlist, the final 20 minutes (4k) was well over 190. I noticed this phenomenon as I looked over my cadence run data and connected why my cadence was changing over the duration of the run. I really CAN'T stride out of the beat to the music. 170 feels so sloooooow to me. Good discussion!
Podrunner and Rock My Run are my two go-to's for cadence-based running music.
A few weeks ago I tried adjusting my cadence faster and yes there is a lot of energy saved and get to land on my feet equally more, and legs feel lighter, though I still need to get used to it!
Running in time to music! Is there a term for it..? NO! As a former drummer I refer to it as “rhythm running” and do it all the time. I think ALL my playlists are running-oriented. I’m glad someone is finally covering it.
I found that as I increased my cadence, I needed to not only decrease my stride (which I'd mostly done) but mostly decrease the push from my foot. To manage this, I set my watch to display my cadence and current pace; then for short distances, I would practice running at my target cadence and pace. At first, my pace would be too high. I'd adjust the amount of force my foot pushed off with until I found my target. Once I found that, I'd see how that felt and try to remember that. On my next few runs, I would target that feeling and maybe do a brief check on my watch to confirm. Mostly, I tried to ignore my watch during my run (except for those deliberate segments where I was practicing). I tried to check on the stats afterwards.
Awesome Mike! Yeah it's about pushing less and pulling more to shorten that stride :) Nice work!
thanks coach , big LIKE !
When I had pain at the bottom of my back within the first mile of a race, I adapted and shortened my stride and increased my cadence, felt frustrating at first but after a few miles I noticed I wasn't getting tired ended up getting a half pb and made me see the benefits of a higher cadence, these days regular training runs are 180-185 and fast pace is 195 ish, a few years ago my cadence was usually around 167
Wow. Very cool! Not the back that is. But the PB!
Needed this
Great video
I’m curious if you guys have ever done videos about people who run with strollers. What it’s doing is it making running harder? Etc Very excited to try this!
We haven't yet!
Awesome awesome video! Fast feet and you can do it! Thank you for sharing!❤️😎👟👟🏃🏼♂️
Great like ever 😍
cadence is why music is great for me and this video explained it very well.
I have a cheap 4GB mp3 player (done about 5000km over 10 years by my side) has 5 tracks that are about an hour long each. Essentially some random house music (strictly no vocals) from the archives of 2010.
Each track is a different bps and I use this to help stop myself creeping up my pace during my run.
If I want to change my pace, I just flip my track and ease into it.
I also have a bonus track that is my turbo, so I flip eye of the tiger for that last 1km of the race.
What's your turbo song?
Lane Boy by Twenty Øne Piløts🔥🔥🔥
Should I really try to adjust my cadence? Or should it naturally improve/increase as I become a better runner?
Cadence depends on running speed. Just focus on landing the feet below the pelvis.
Good breakdown of cadence and its importance - thank you! Great trail along the river - curious as to where that is located?
Bend Oregon! and thank you !
@@TheRunExperience seemed familiar! Love Bend (amazing running areas around there for sure). Hi from Boise!
Your best Cadence to fit your own form develops by itself, just run as much as you can without overdoing it, you most efficient form and Cadence will take care of itself
Well yes and no Derek. I put cadence (and run form) in the same bucket as breathing or posture.
It is something we can do on our own and maybe some of us “get better” with it with time, but there’s also a lot of us where some sort of dysfunction just gets more entrenched.
I think it comes down to the demands we place on ourselves. IF we are put in a Competitive running environment it’s got a better shot of improving on its own. My two cents!
This is absolutely right. You will know what cadence makes you feel at your most efficient and comfortable. When I get tired during a long run, I ensure that I pick up my cadence because it will have dropped, and suddenly I feel like I've just plugged in a spare battery into my body.
@@TheRunExperiencelet’s agree to disagree
I gotta try this metronome when i get back to running soon, coz right now i am still being cautious coming from top of the foot pain. Now i am just walking then doing a few meters jog then walk again. When i run before., i try to run at a higher cadence, but i don't bother counting, so i'm not really sure what my cadence is.
I am having trouble raising my heels higher. Should I focus on raising my heels or raising my thighs in order to avoid shuffling along?
Would you recommend the run cadence challenge right after coming back from an injury?
Hi Michele. Well we’d first recommend the Injured Runner Program in the app to get you healthy and then yes the RCC would be a cool place to go after that!
I am working on increasing cadence...was at 158 and now trying 165. I tried to go immediately to 170 but my hip flexors would crash after about 2 miles. I made too big of an increase to fast. Do it gradually.
We have some great cadence specific workouts in our app! You'd really like the Run Cadence Challenge. We start by establishing your base, and then work on a progressive set of intervals at base +2, +4, and +6 etc for increasing periods of time!
It is Weird. I started listening to JUST a metronome during my runs in order to get my cadence in check. From 160 average to 167 on average now. Interestingly enough even though my tempo changed during the run in a nice wave 🌊 my cadence stayed at the target rate during the whole thing.
It stayed at 165 during the warm up part at 6:15-30 min / km and during the fastest part where I got down to 5:45 m/km. Granted I am a low runner. But still. Even though I ran much faster at 5:45 than 6:30 warm up it didn’t affect my cadence. I run in a constant nice rythm thanks to the metronome. And I was not tired out by the end of my 10ks as much ! (Actually one became 11k as I just felt like my legs wanted to go further.)
The same happened to my father. He raised his cadence just by 5 points (as gradual raise is suggested) and voila. Less fatigue and he didn’t experience the knee pain he used to. He did 1 trial run on his 17k and said he will do metronome running from now on to raise it to the target 170-75 range which is my goal too. (Btw his average starting cadence was 149 sooo very low!)
Also previously I tried music but it didn’t really work for me.
@coach Nate, did i see a Stryd on your shoe?
The link to the challenge in the app does not work. It just takes me to the app install. I already have the app installed. Where can you find the cadence challenge in the app. It also does not show up in the app when you search for cadence challenge.
Any advice for hip pain?
I've been using Navy seal run cadences anyone know the bpm of military cadences? New runner here 61yrs old
Using a well known song with 180 BPM is how I've been keeping cadence for two years now
That's a great hack!!
Great video, but why complicate it by only counting one foot, Garmin measures both, or at least that's what mine defaults to.
Both systems work, but for the purposes of following an audible metronome i find it less frenetic to follow the rhythm on one side than both.
Someone once told me to work on my stride length first and then the cadence. Because the former is slightly more important when you want to increase your speed. Im not sure if it is true though.
I think we can do drills such as bounding and strides to improve hip extension and stride length but I’m not sure I’d advise running at a deliberately slow cadence and longer stride on all my runs.
I guess if you're looking for all out speed, maybe stride length is more important? (Although the correct answer is both). But working on cadence has other benefits other than speed, such as less time on feet, less impact forces (once you figure out how to be light on feet with the faster cadence), and more distributed muscle activity - in short: injury prevention and less strain on the body overall.
@@TheRunExperience ...coach, but wouldn't it be better if you train your legs first to maintain an optimal (without overstriding) stride length first and then focus on gradual increasing cadence? Is that more efficient?
My Apple Watch says my average cadence is 180. How accurate do you think that is? I’ve counted when I run to check and it seems to match. Then metronome would be helpful to make sure the cadence stays consistent but is the average the watch says good?
NM. Just saw more detail in the video. 🤦🏻♀️
Yes Susan for you it's still going to be the relative changes, esp late into runs when you fatigue. Also, on changes when you change terrain. Can you stay consistent on uphills and downhills too.
Oh man, I want to start running so bad, yet I get shin splints every time I do... I got orthopedic insoles that may or may not help, I did a Gait analysis and what they found is that I have very strong overpronation, sinking hips that lead t overdressing. I feel like I need to work on these aspects first before I start running, so I don't have to take a longer break every two runs... but man, is this frustrating, doing little foot and hip exercises and waiting for it to get better :(
How'd it go
Cadence alarm would be good.
Was the metronome app linked? I don't see it in the description
whoops here's the link. adding it now! onyx3.com/MetroTimer/
@@TheRunExperience Hehe, awesome, thank you!
Is it only available on Apple - not android 🥺
My watch tracks cadence, can i use that instead of a metronome?
Explains at 6:22
I talk about this specifically in the video. My opinion is no bc the watch doesn’t give you immediate real time feedback when trying to adopt a new rhythm or pattern. It’s helpful for seeing where you are currently at but it is not the same thing at all as running with a metronome that beeps at you!
@@TheRunExperience garmin forerunner 935 has metronome
@@Briansvlee Yes we've hear that and that's awesome!
Once Upon a Time I would watch Tre videos and learn something I've avoided watching Tre videos for about a year now. Watching today reminds me why I stopped. They have become nothing more than glorious ads for multiple products. The emphasis is no longer on running for running earning miles
Hi Lily thank you for watching our vids. Over the past 6 years we've expanded our creator team to support 4 coaches and 2 video editors. We regularly publish videos on topics that we are passionate about and that we believe make a difference to runners of all experience levels.
We haven't missed a week of videos for 6+ years and as you can imagine this takes a fair amount of dedication and support. The brands we DO choose to partner with are brands that we personally use and believe in. They also help support us continue to deliver high quality free content to you every week!
However, if you still don't like this experience, we invite you to train with us directly in The Run Experience app where you'll get access to new daily guided run workouts and a library of in-depth programs that are all sponsor free.
Hoping you have a great year of running ahead ✌️
Do you work for free, Lily? Just curious.
@@erinmoody5557 matter-of-fact I do
@@erinmoody5557 Just curious - what do you value in life?
@@TheRunExperience I tried your app a year ago. It didn't work on Android. I became interested again today when I heard about the 30d challenge. I am looking for a group that isn't pushing/hawking. There were multiple products on today's video, including shoes/Hokas, a watch, an app and worse of all CBD oil. If you look at the description you are hawking clothes as well. I wouldn't mind one product and pushing your app. I could overlook that. This video lasted for 10 minutes. There was about two maybe 3 minutes of information out of that 10 minutes. You chose to so-called partner w/a brand of CBD oil? Thanks for responding. Seriously that's appreciated. But CBD oil? I can't stomach that. And if you are trying to convince me that I should trust you b/c elsewhere there's content w/o commercialization. I won't be able to. - You hawked CBD oil after all.
Yea, I wish my high school coach gave us a clue about cadence.
Which app do you use?
Just linked it in the description, but onyx3.com/MetroTimer/
your vids are awesome, you are in super great shape but the first part I didn't understand jack-shit
Great videos man, I was so fan of your channel, really helped me a lot. So sad you have to pop up with sponsor products that way. Those are destroying good content like yours (and youtube in the overall). Thank you anyway.
How else they getting paid to keep giving you content?
Um, isn't 90 steps per minute way too low.?
90 is counting only one leg. So it’s 180 total steps.
endocannabinoid system he said? he meant cannabis, right?
Nope. Nothing to do with cannabis.
I see no link for the cadence app mentioned, only links for the run experience app, the clothing worn and GoodFOR (which is not available in my area of the planet).
According to Strava, I have a Avg Cadence of 169 spm, Samsung lists 185 spm. At times I use a metronome app with a setting of 165 to 170. These are all a relaxed jogging paces for me.
So why is your 85 to 90 such a key cadence? If I was to double your 85 to 90 I would get 170 to 180, and that would mean I'm most likely in the prime area or just under it depending on how I feel when running. The key for me is not just the cadence, the stride *with* cadence is the key. My stride is the factor that needs improvement.
Just to note: Not everyone is an Apple user, please provide Android links as well - if available.
Go find a vid about stride length. Why click on this one when it clearly says Cadence?
First time I heard 90 being used for Cadence (so just one side), most talk about 180 for both. Nate mentions "base cadence" here rather than cadence, that must be the difference - off to investigate...
Base cadence would be the number you are currently starting at. And like any progression it's good to start where you're at and consistently build from there :)
Today I suffered 😂
The dog is really distracting me
Not a fan of this channel
Then unfollow, Einstein 😅