19: Should You Change Your Running Cadence?
by
Get the full episode insights!
Enter your email below to get notified about more insights from:
The Running Channel Podcast
This episode is titled:
19: Should You Change Your Running Cadence?
Notable Quotes
"Cadence is how many steps you take per minute."
"To tell anyone out there, oh, you need to be 180 is nonsense."
"Most people's bodies self-optimize."
"If you want to make a change, do it in shorter, easy runs."
Get episode summaries just like this for all your favourite podcasts in your inbox every day!
Get More InsightsEpisode Summary
In this episode of The Running Channel Podcast, hosts Andy Baddeley and Sarah Hartley, along with guest Rick Kelsey, dive deep into the concept of running cadence. They begin with a brief introduction, highlighting an exciting week filled with events, including a well-attended run club session. The hosts emphasize the importance of dynamic drills and warm-ups that lead to improved performance, with Sarah sharing her positive experience after doing yoga and an easy run mixed into her training.
The central theme of the episode revolves around running cadence, defined as the number of steps taken per minute. The hosts tackle common misconceptions, especially the idea that a cadence of 180 steps per minute is ideal for all runners. They explain that cadences can vary depending on the individual, with elite runners showing diverse cadences depending on their height and running style. The discussion further explores the relationship between cadence and pace, detailing how both stride length and cadence can be optimized to prevent injuries and improve overall efficiency.
Toward the episode's conclusion, the hosts answer listener questions regarding race measurement accuracy and shoe care, reinforcing the importance of combining data from a running watch with physical race markers for effective pacing. Overall, this episode breaks down the complexity of cadence and provides listeners with practical tips and insights that can enhance their running experience.
The central theme of the episode revolves around running cadence, defined as the number of steps taken per minute. The hosts tackle common misconceptions, especially the idea that a cadence of 180 steps per minute is ideal for all runners. They explain that cadences can vary depending on the individual, with elite runners showing diverse cadences depending on their height and running style. The discussion further explores the relationship between cadence and pace, detailing how both stride length and cadence can be optimized to prevent injuries and improve overall efficiency.
Toward the episode's conclusion, the hosts answer listener questions regarding race measurement accuracy and shoe care, reinforcing the importance of combining data from a running watch with physical race markers for effective pacing. Overall, this episode breaks down the complexity of cadence and provides listeners with practical tips and insights that can enhance their running experience.
Key Takeaways
- Running cadence is the number of steps taken per minute and can vary based on individual characteristics.
- Cadence should not be rigidly targeted at 180 steps per minute; it's individual and based on factors like height and pace.
- Improving cadence can help to reduce injury risk by preventing overstriding.
- Warm-ups and drills can lead to a higher cadence that may help run more efficiently.
- Race distance discrepancies often stem from GPS inaccuracies and physical race conditions.
Found an issue with this summary?
Log in to Report Issue