Running Cadence - It's Not About Fast, It's About Efficiency!
When talking about the idea of increasing run cadence to my customers after performing a gait analysis, some would reply that if they could run faster they would have a higher cadence. This is a big misunderstanding about cadence and how to achieve the ideal stride length or leg turnover per minute.
The example above outlines the very idea that running faster equals a higher cadence is simply not true, this is not to say it cannot happen, buts it's not the rule and it is certainly not the requirement.
I searched this data from Garmin reports and found the perfect comparison as the mileage and time completion are fairly similar.
The top left hand box shows my run pace at 8:33 per mile with a run cadence of 180 steps per minute, shown in the top right hand box. The bottom left hand box illustrates a slower pace for this run at an 8:56 Minute Mile with the right hand box revealing a higher cadence than the faster run at 185 steps per minute.
Take note of the Average Stride Length for each run as well.
So now that we know that "speed" doesn't necessarily equate to a higher cadence... what IS cadence and how does it affect your running?