Accurate measurement and timely feedback are crucial for improvement. In my last running update, I announced my plans to use the metronome on my Garmin 920xt to retrain my running stride from 170 to 180 steps per minute (SPM).
Last summer, during the first month of using the Garmin, my median cadence was exactly 170 SPM. My average run was 6.5 miles, and my average pace was 8:37. Just having the cadence information available during the run, I’d already improved my cadence to 173 SPM by the time I decided to focus on cadence aggressively utilizing the metronome.
Initially, I set the metronome beeping to every sixth step, and at a cadence of 175. I’ve gradually increased it to 182 and cut the beeping to every fourth step. None of my efforts ever exactly matched the prompted SPM over a full workout. However, they did improve, rising to a median of 176 SPM.
Using the metronome dramatically reduces the battery life; using it on every run cut the average charge life in half, from ten to five days. At the beginning of a run earlier this week, I noticed an almost discharged battery and decided to turn off the metronome to make sure the whole workout got recorded. It also gave me a chance to test my “uncoached” cadence. The last three efforts measured exactly 176 SPM.
Why is cadence so important? Each step propels the runner forward, so taking more steps per minute should increase the overall speed. While my average run distance is down to 4 ¼ miles, my average pace improved to 8:21.
Now, if I can only dedicate more time to training, I hope to get into some longer races. During my last effort, I missed a first place finish by just 70 days. My 22:26 5k in the Pocono Mountains’ Run for the Red Marathon placed third in my age group, but easily wins the group I am going into on my next birthday. That was frustrating, until my good friend Rod told me he once missed a first place by one day!
TRACKING #1-508717