What is a running cadence and how to track it
Running cadence is a number of steps that you will do in one minute. It is common to recommend to keep it about 180. Even that this value can be applied in a vacuum only, it is good to keep your cadence in higher levels. More steps in a minute mean that you are running more effectively.
180 steps in a minute could seem like a high number. Especially if you run in slower pace. That is why you can’t take this number as holy. If you choose to run slowly, cadence will be lower and if you choose a really fast tempo, your cadence could be higher than 200.
Don’t stick to 180 for every cost. But have in a mind that higher cadence will help you to avoid long elephant steps.
To compare your cadence with others, look at MilestonePod global statistics. Average cadence in tempo 4 min/km is 172 and in tempo 7 min/km it is 156.
How to track cadence
Times, when you had to count your cadence in your head, are gone. Today you can use a regular smartphone. I think that the best application for cadence is Strava because you can pick your mobile phone as a cadence sensor. You can see it the image:
The simple step counter is integrated into Android and iOS and it can be used by any app developer. That is why it’s the surprise for me that the phone as a sensor cannot be used in Endomondo. I wasn’t even able to pair some Bluetooth cadence sensor.
Same weir attitude has Fitbit. Its device it actually complex step counter but it will not show you cadence for your runs. You can count it by yourself from Fitbit data but it is really not comfortable.
The last option, if you don’t count smart bands, are shoe pods which are most precise. I have MilestonePod which is cheap and allows me to look at my cadence minute by minute and on the relation with pace. I wrote an article about my experiences with MilestonePod.
How to increase your cadence
Don’t increase your cadence by increasing the speed. That’s not the point. Do small steps. How to achieve it? Besides strong will you can use technology. You can download some metronome to your phone and launch it before your run. Regular rhythm will help you to find ideal cadence.
The first logical question is, which cadence level choose? Measure your steps per minute first and then change it. You don’t want to be at 160 and suddenly jump to 180. Little by little. Step by step… Always take into account your pace. You don’t need to aim to 180 in a slow pace.
I use Natural Metronome, which is simple and sufficient. BPM will be your cadence and I recomend you to set “Betas per bar” on 2. It will differ sound of metronome for left and right foot.
Apidura Racing Top Tube Pack
My favourite bags on a bike are those that are easily accessible. Within a second I can open it, grab what I need and close it. No time is lost. And that’s very important as I try to be in a saddle as long as possible. There is nothing better than a lot of space in my cockpit. And this Apidura Racing Top Tube Pack should be a great aid.
Show more →
Carpatia Divide 2019, day #4 – How I sang the bear song
The shelter was spacious, that was great – but there was too much moisture in the air. I had a feeling that water was everywhere and that me and my sleeping bag were completely soaked. The next night was going to be hard. I hoped I would dry out the bag in the sun. But that was long ahead of me. I ate my last panini from the petrol station and with new strength, I continued to Central Beskids.
Show more →