Run-Down Forums

[andrewilliamson]

re:cadence effect on overall pace?

Can't say with certainty, since I'm only 5 years into distance running. Is my pace faster? Absolutely (times have dropped from 48min 10K to around 40min 10K). Is this attributable to a change in cadence? Perhaps a small portion of it; but other factors have been more important.

One area where I am sure the cadence helps significantly is on longer runs and racing marathons. I believe 160 strides per minute for marathon results in too much airtime for anyone...the same runner would be better off with a faster cadence and "shuffle" than with all that takeoff and landing.

I'm not sure I entirely understand the question, though Pace is cadence x stride rate. If I'm holding my cadence near constant, then the way I adjust my pace is by adjusting my stride length. If I'm running easy, my strides are shorter @175/min. If I'm racing, they're far longer and probably just over 180/min. If I may read deeper into the question, it seems that some of you are saying "I can't increase my cadence and hold my pace constant ("everytime I try to increase the cadence my pace gets faster."). To that I would say you need to shorten your stride. Now perhaps for some this is unnatural; for seasoned veterans, perhaps the adjustment isn't possible? I dunno. (I was still a relative "newbie" at distance running when I made the adjustment).

But there are definitely overstriders out there, even some with lots of miles on their legs.

Andre

[Dan]

That's definitely a significant 10k improvement, but like you said, it's difficult to tell what to make of it without a conditioning baseline comparison.

[andrewilliamson]

"Basically, does the increased cadence increase your pace at a given effort level (i.e. racing), or does it merely change the turnover X stride length numbers to yield the same constant [pace]? "

Oh, now I get it. Well, that's the $64K question, isn't it?

I suppose to summarize I'd say my increased cadence is mostly offset by a shorter stride, yielding a net faster pace, yes. The longer the race, the bigger the delta because with the shorter strides I fatigue less with distance.

This is my subjective impression, anyway.

I hope that comes close enough to answering your question!

Andre

[Dan]

[AM_Runner]

This discussion is definitely interesting - I have looked into my rate and well I am always at around 160 - or even sometimes slightly less perhaps thats a sign of overstriding I don't know - I don't feel like I am - my times do keep coming down and I feel comfortable on many of my runs - I have tried a couple of times to increase the stride rate - but just feel like I am stumbling and chopping way too much - just feels like a dangerous thing to do with regards to injury... probably wrong on this just a feeling
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The long run is what puts the tiger in the cat.

[Fry the Sailor]

I really don't think cadence makes that big of a difference. In watching my high school track and field regional 800m, I noticed different cadences. Some had a sprint form, other had a more traditional high-turnover distance form. And they would perform equally well. Seems to apply at least mid-distance races if that helps.

[Indeurr]