STRIDE RATE (CADENCE): THE 180 STEPS PER MINUTE "RULE" IN DISTANCE RUNNING!
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I changed my stride last year and increased my cadence. I'm living in Japan teaching at JHS/running the students. I'm about a 50min 10k (5min 1k). I started copying the students' cadence, hitting the ground when they did. Even though they're shorter than me taking shorter steps really improved my running. In a few months my 1k training pace moved up to 4'20''. My last 10k was 43 minutes. My average spm was 183.
Henjo29 Me too same path as you on just about everything you said. Where in Japan are you based? I’m in Osaka.
Dang!!! I wanna be like you 😅
I feel like the treadmill at the gym is the only time I can hone in on my form, like outside I’m just trying not to fall or get hit by a car
It's kinda funny because your intro song (runnin' down a dream) has a cadence of 180 bpm
Tristan Liggett thank you, this gave me the idea to search for the “180bpm” playlist. Instead of listening to a metronome app 😄
167 bpm by my count.
@@sukaschultz Just did this and it was great. Honestly, maybe I'm just not there yet but 180 felt way too odd for me. I'm taller, heavier, and IDK... 165 seems to feel great and that's fast than where I usually am so I'm targeting that :)
@@sukaschultz a lot of drum and bass is ~175
I used to overstride so bad, and I got knee injuries. It got to the point where I had to run with a brace on each knee whenever I'd run over 3 miles to prevent too much pain. Now I have a much higher cadence and take much smaller steps as an effect - No knee issues at all. I could have used this video a year ago! Thanks sage, good info!
Thanks for the chat, Sage, mate. Running is the most beautiful and rewarding activity known to man (in my opinion), and it is a pleasure to listen to someone who is also passionate about it. I'm working on my cadence and stride rate at the moment and loving every minute of the learning experience. With blessings from above I hope to be on the start line of the Tarawera Miler next February (2021). God bless, Dave.
Hi Sage, your graph indicates you have a stride length of 1.7 - 1.75m! That's massive compared to most people and demonstrates why you're an elite runner. This is far from most of us "ordinary" runners out here. Another great video. I need to watch more on your channel.
Thanks so much for your videos Sage, they’re keeping me going through this crazy time. I’ve been doing some of the exercise you suggest and working on my form and cadence. This morning I ran my fastest 5k and my first under 25 minutes (also increased my cadence from 160 to 165). As a 40 year old with severe asthma I didn’t think that was possible. Thanks again!
They helped me too
so today was my first day running 162 steps a minute. all my other recent runs were 130-150 steps a minute. the reason i changed today was i have some neck pain from seeing a chiro for the first time, so i was holding myself up more and not leaning forward or striding too far. I HIT MY PB PACE AND i was NOT feeling injured or tired afterwards 😂 And now im researching cadence and Ive realised ive been running wrong my whole life 😂😂😂😂 this video was great.
possibly change your approach to your neck as well. dangerous!
Great video, very informative. I've recently been getting shin pain and I realised by stride length was too big and my cadence on the low side. I've purposely worked on shortening the stride, it's tough as I'm six foot and more of a sprinter,but it's getting there 👍🏻
Ive increased my Cadence to between 170-175 for long runs. Helped me 100% for crushing out 1600 miles last year, kept me injury free with proper foot strike and hit PRs in the Half and Full marathons!! Been listening to @vo2maxproductions for years!! I love these training talks!!
Me too!!!
Try this for a workout on a flat surface. Run the same pace and change your cadence from 170 for 5 minutes, then 180 for 5 minutes and then 190 for 5 minutes. Most people can't do this because they aren't able to control their cadence and stride length because it's not practiced. Once you can control your cadence and stride length your in a good place to use it as a tool in your running arsenal.
yes, it is good to note how a certain stride rate feels (at the same pace). 190 is generally going to be pretty hard for most people (myself included) at an Easy pace. However if you are just around 170 that is generally pretty good. 180 for me for racing though seems to be around ideal. 190 for "Speed Work" faster than 5km pace.
I calculated Jenna Hutchins to be running with 229 SPM cadence when she set the U20 5000m American Record a couple of years ago. And before you chime in that her stride is somehow flawed, stop the video at least 20 times and you will see that she is in great positions every time. It's actually an optical illusion that there's not full rear extension when a runner actually achieves instant hip flexor activation with power after toe-off. Amazing.
Being tall I feel makes it harder to get up to that cadence. I look like I’m running slow when I’m running. I need to fix this!
It's true. I'm almost 6'4". I'm thin but have some muscle, (170lbs) and I'm not a competitive runner, but I'm above average for a casual runner. Best half marathon is 1:45, and I can do better. As a musician, I think a lot about cadence, because I am very familiar with beats per minute of music (I always listen to music too when running). I think I do best at a cadence of 170 steps/ min when it comes to most of my runs. I try faster cadences, and it's hard to maintain and if I go too fast it's hard to use my long legs to my advantage. Slower than 170 though and I can feel the lack of efficiency (overstriding, losing momentum, heavy steps)
Mark, I run around that cadence and I agree 100%
@@KolbyKennington nice. May I ask, what's your height?
I'm also part of the 6'3 and above club and I remember my wife watching me do intervals on the treadmill last year at 12.5mph and she said it looked like I was jogging. Just watch old clips of Juantorena in the 400-800m, it's insane how few strides he takes to get around the track.
I'm 6'4" and about 195lbs - when I go out for training runs I hit about 164-166spm. When I do a competitive 5k I usually run at about 175spm to finish at around 24:00. I'm 50 years old.
Very good explaining video, thanks a lot!
I can stride really fast with the help of this
I am feeling fitter than ever. 🏋️♂️
great vLog, thank you. gonna have a few of my athletes view it as homework! (and encourage them to Subscribe!). age certainly dwindles neural drive pathways; in my twenties feeble ilg ran a 33' 10k ... nowdays, i try to get to the finish before they start taking down the banners :-) however, i do know that cadence workouts can sustain neural fitness in aging runners whose fast-twitch concentration and firing power may be compromised. strong core really important for older runners since we need that inner buoyancy keep us up and out of the pelvis instead of sinking into it; that really chips away both rate and distance of stride. Thanks again! Head bowed,
Thanks for the tips sage! Love them! :D
“I like to bend rules.”
Automatic like to your video.
I got my running analysis other day and realized I am more of a heel striker and my cadence is too low which explains the shin splints.
I’m a female and only five feet tall. My cadence stays between 175-179 spm doing daily 5k runs.
Good video mate
I’m a 40 yr old former college long jumper and sprinter with a love for basketball. Last few years I’ve been heavy in the weight room and have gotten a lot more solid and strong. I’ve never liked distance running but I’ve been running about 7 to 8 miles a week, 2.32 miles at a time. I’m 6ft y’all and my cadence is only 148-149. Like a 9:26 mile/min pace. I feel like I power thru my runs but I will have to at least try this...my stride has always been long, even when I walk. It’s like I power walk.
College sprinter!? I'm almost 5'9 and I'm confused about sprinting technique. They say your suppose to lift up your knees and push hard downward , then don't force the leg upward behind you, rather rely on the spring from the push. And keep your feet landing under your center. Is this correct, how do I know if I'm picking my knees up to high? Should I focus harder on compacting the ground or what
While running about 10 miles i'm around 150-155 steps a minute. I'm not sure how good that is for stride rate....I'm 6'4" so that may be a slower stride rate because i have a longer stride??
I have noticed that 180 feels right when running, it feels fast and creates less ground contact time.
Nice video ...agin....I enjoy seeing those fit runners run and watching the form....ballistic sports....interesting name, so true.
Great video, I am so glad for this video. You have inspired to share yoga on my channel. I was suppose to run London Marathon, that's postponed. So I have two marathon in one month.
great to hear keep it up!
I run with barefoot shoes. My cadance is always around 170 and this seems to be going well (i only run 35-40 miles per week but jeah)
@@mountainstream8351 I use my Vivo barefoot primus lites for almost everything. I might get the trail version to but for now I dont need the extra traction. I took me 3/4 year to get used to running on rocks and stuff though.
@@rikstam6903 Trail FG are good.
I'll try it out. As you said on my interval today I overstrided too much and It didn't felt right. My average spm was like 160 with 200m in 34 sec 400m in 1:12 and 600m in 2:00
I'm 1,94m and my average cadence is about 158-160 for the tipical Zone 2 runs. I simply cannot increase the cadence when I'm running at a slower pace, I dont know if it has to do with my form or my size.
On 191 for my marathons, 193 for half - how do I increase my stride length? Improving hip flexion? And?
I am in the same situation. Would love to hear your thoughts Sage. Have been working on getting my stride lent longer and slowly seeing some improvement (and cadence coming down). Working on mobility and trying to do drills 2-3 times a week.
I got a video on that: th-cam.com/video/4vPa9F2Ixo4/w-d-xo.html I may have put the range up to 195....still if you were around 190 it might improve efficiency. Basically Hill Sprints and more speed work (was well as bounding like drills and hip mobility). You don't want the trade-off to be a higher Heart-rate or breathing harder though!
Totally agree with Sage with that video link with simple hip stretches to increase stride length because it’s very gradually working for me when I started doing those stretches before my runs 2 weeks ago. And like he said, I would just run without worrying too much about running form. Your body will adjust/find its best way to run more efficiently the more you run.
Damn that much Jesus dude
I have a good cadence (about 185 spm at race pace) and some of my teammates make fun of me for running “ weird”, and they compare me to pros who are running at a 3:45 pace while I’m running at a 5:55 for the 5K
I've always struggled to get up to 180, then I'm 6'5 so maybe 165-168 is OK?
I'm 6'1 and struggle at anything higher than 170. By struggle I mean I reach LT faster at that cadence and lose efficiency/start breathing harder faster/feel like I'm doing more work. Funny thing is when I started 170 cadence any types of run I would throw at my legs would not give me any post run soreness at all. 160 is where I stay for easy runs or long runs, but I like 165 to 170 for 5ks or short distances. I have no clue what my rate is on the 100meter but I doubt I go over 200spm with my 12min pr for that distance lol.
I'm only a month into my running comeback and my cadences in the high 160's. I run a lot of hills. I'll see about taking shorter steps for the flat sections.
I hit 180 without even thinking about it- it's my stride length that seems to vary. I'm injured now and my side length has dropped by 5 inches
I feel that I increase my stride rate on the uphill and decrease on the downhill
Interesting because I do backwards but I am older and more of a fitnesss rec runner....downhill my steps are a bit choppy.
I looked up my average cadence on Garmin Connect App, 168-170 on long runs, 178-179 on races/tempo runs. I am a 2:16 marathoner (5'4). Pretty cool video, very interesting, didn't even know my running cadence until now!
I’ve been doing it all wrong the lol. I’m 5’4 and take around 161ish steps per min. I’ll definitely try this out. Do you think this is why my ankles get quite sore after a long run?
Fast forward 2:19
I’m short and fat but I consistently run with a cadence over 180, but my pace is super slow
I am short and skinny and have the same stride rate! Unfortunately it's caused quite a few shin issues with my bowed legs over the course of my running experience.
sweet okole stride length
I used to do that too, 175+ cadence, my pace is average at 6:50m/km at the time which is reasonable slow. Now i increase my stride length, my pace goes up even though cadence is around 150
I hit 158 on a longer faster run and my "fast" runs are around 6:45 per mile
Nice my fast runs are at 5:30 per mile
Thank you addressing the tips for tall runners. I’m an a 6’9” runner (got my higher running training plan ;-) and have been trying to do short an fast stride, even if I look a little funny doing it lol. It does feel better!
Damn long nigga
I just started running 5 weeks ago using maf method and for past 2 weeks I’ve been running with metronome on 180spm at 12-13.30 min/mile pace, but it feels pretty good, but should I ditch the metronome and I don’t know if I look like a twat or not haha
At 180 steps per minute I am doing less than 5:00 minute per mile pace. At 168 SPM I am doing less than 6:00 pace. At 160 SPM I am doing 6:52 pace which is my max half marathon pace.
I am 6’4” with a 36” inseam and I weigh 170 pounds. Am I running with too slow of a cadence?
When you're running at 5-minute mile pace @ 180spm, you have an average stride length of 1.788m which is massive. That's not surprising given your height and inside leg.
10:18 which race is that and which year, please?
cadence and stride with aged runners - trying to keep my pace as I get near 60 yrs of age (2 yrs away).....I suspect my stride will start decreasing and my cadence hopefully will make up for the shortening.....
8:34 is that Ms. Rona 😂
"..1.9 meters dont know how much cm it is..." - )))
🤣🤣🤣🤣🤣🤣🤣🤣
my height is 172cm , cadence is 168-172 , isit okay ? or need more improvement on my cadence , my 5k is now sub 19
If i hit 180 steps per minute what time i'll get a mile?
What's the difference between keeping track of steps vs distance on your runs? Sorry if stupid question :-/
What do you think of barefoot running? I heard it can help a lot with cadence and form. Is it a good thing to run a lot of miles per week barefoot to get better cadence and form?
@@mountainstream8351 Wow sorry to hear that. I hope you are doing better now!
I saw great benefits from running barefoot at a soccer park. I would alternate on and off asphalt walkways. But it was in the context of once or twice a week and usually less than a mile as I was dealing with ITBS.
For mile to 3k to 5k, the strides rate shouldn't be the same right? 180 seems to be too low for a all out mile...
SPM is one of those stats that’s best ignored. SPM is very individual and depends on the workout. Running form matters much more. I’ve tracked SPM for many months. I’ve improved a lot and my average SPM has gone down.
Focusing on my spm has been my biggest power up. It was actually critical for improving my running form.
how do you increase your stride length? does strength training like weighted lunges and squats helps?
No, just focusing on taking quicker (and probably shorter) steps. Doing those things are not bad though.
see my video on Stride Length: th-cam.com/video/4vPa9F2Ixo4/w-d-xo.html Generally Speed work and Hill Repeats (then bounding/drills and gym stuff).
IM BEGINNER AT LIKE 4 months of training and im not in great shape yet i have 150 cadence and arond 150 bpm, if i try to go at 160 my heart rate goes really high really fast so i cant do a easy run , and yes im 6 feet wtih more fast twitch fiber, i feel like im runnin gslow at 150 but i feel like im going fast has fuck at 160 .. cant believe u guys run 180
6'3, stupidly long legs, heavier than average, and the only way for me to not get shin splints is to have a stupid high stride rate. I'm having a very hard time doing easy runs because when I keep my stride rate high, my speed naturally wants to go up.
6 feet is 183 cm
Maybe a bit late but, do you have any tips for those who have a very high cadence? I'm 5'9" and always had a high one. My recovery runs are above 190, and regular zone 2 long runs normally get over 200, and seems like it goes up with the run: the graph isn't flat, but a bit steep...
Hey Sage, I’m a high school runner who’s track season got cancelled for COVID. Would it be wise to start training for XC or should I focus more on strength training for now?
I'm also a high school runner, and right now I'm training for a half marathon,and I'm also doing strength. I think it would be ok if you ran and did strength training
Max Bowyer, Ok I will probably start my aerobic base building and get to 50 miles a week along with some strength in there. Thanks for the reply!
hey sorry to hear - yes, you can train for XC....training for XC is more of a "strength" focus (more endurance for a longer 5km race event off the track/roads compared to just the 1600m/3200m on a track). Stay healthy and be patient though!
Vo2maxProductions, okay thanks for the reply!
Old _Fools _Gold yep!Good luck!
home track at ucsb @ 11:30!!
For some reason, I've always had a low cadence of about 150 per minute on most runs even on workouts. The only time it has been over 150 was in a mile race. I have a 5k pr of 14:40. Any tips would help?
Hey I'm a High school runner with natural slow cadence around 160, I'm moving my focus from the 5k closer to the 800m, I really want to become much more explosive and maybe drop down to the 400 ocasionally, but when I train aerobically what sort of cadence should I try to be around? I still would like to succeed in the 5k but what cadence should I train at so when track comes around I'm not super slow. Any thoughts? any really helps! thanks
Damn I usually stride at 150 spm
How can you iprove your cadence mine is like 130 to 140
4:50 what kind of running form is that!??
Hi, I am training with HR Zones and I try to have an 180 spm. But when I do have an 180 spm, my HR rate just strikes up. How can I fix this?
I started Low Heart Rate Training the last week of May. The max heart rate I want during any run (outside of a fitness test) is 135 bpm. My cadence during these low HR runs averages 160. During a couple of 1 mile time trials I've run to test fitness progress, I average just under 180. I think there is a certain lower pace, or lower pace range, for each of us that trying to run at 180 cadence would just be 'overworking' the run, resulting in that HR spike. My 0.02 for whatever it's worth. Best of luck to you.
Been working on this for a while and can NOT get over 155spm. My pace is typically in the lower 8 minutes so I’m not sure if it’s because I’m slower but I just can’t seem to figure this one out
do something like "Strides" or little faster paced runs for short periods of time within an Easy Run. (Don't pull a muscle and try for a really fast Sprint all at once though!). If you are running 6-min pace for 100m then you'll probably get up with a much higher number. At 8-min pace just think ("quick and light") with your feet
Me, 174 cadence
Thanks once again, Sage. Just one question: How can you say you land with less impact on your foot when you increase your cadence? Impact surely can't go away?
the faster you are going forward the easier it is to sustain impact force. because you're not coming from a right angle but rather an acute angle
Less passive landing, shorter contact time.
I can't do 180. It's impossible.
Take smaller steps
Still average at 150-155. Higher cadence makes me tired..
Depends on your stride length. I find higher cadence and shorter stride takes less energy than slower cadence and longer stride...given a similar overall speed.
Dave Anderson i have a long femur. Im not sure if it matters, but it feels like the shorter stride i take, the harder it is on my foot
I think it’s dumb I’m so tall that if I did 180 steps I’d be the fastest in the world
Iam like 2 meters
So my easy days are like 155-165 but when I run a all out mile or 400 repeat or anything fast mine can get up to like 200
What’s up with all that background noise? Somebody getting Xmas presents wrapped?
I run with polar program and the maximum stride rate 82 !!! How can you reach 180???
That is probably 82 rpm (revolutions per minute) which equates to 164 spm (steps per minute).
J K so I can calculate them as (Times 2)
ambition guy. Indeed: from rpm to spm corresponds to a times 2.
J K got it. Thx
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