Running cadence is important. An optimal rate is about 180 steps per minute (SPM). With a slower cadence there’s a likelihood of overstriding, a common problem with novice runners often evidenced by severe heel striking. This situation in turn often leads to injury as the heal is incapable of absorbing shock like a more proper footfall.
For many years I thought I was doing a good job self-training for a 180 SPM cadence. I’d count strides on one side for 10 seconds. 15 right footfalls over 10 seconds works out to 180 total per minute (15 x two feet = 30; 30 x 6 = 180).
Last birthday I received my Garmin 920xt. Paired with an advanced Heart Rate chest strap, the watch is capable of recording my cadence, and much more! It turns out that I’d been effectively training to run 10 SPM slower than my goal. While my calculation of 15 right steps per 10 seconds is accurate, it’s not possible to get a good 10 second count while running.
Now that I’m back to training after a couple month’s layoff (due to travel, the holidays and a bone spur surgery), I’ve decided to use the built-in metronome and increase my average cadence to the desired 180 SPM.
Taking faster steps should improve my racing capabilities without increasing my likelihood of injury. The next race on my calendar is my hometown Run for the Red in May, where I hope to run a competitive half marathon.
TRACKING #1-471816