My running cadance is around 82-84 min. i have tried to speed it up but it seems that I end up at the same cadance. what can i do to get it up to 90 or higher, will newton shoes help this also. if it helps i am 6"2 with a 32inch inseam. i also run in a high stability shoe cause i have high archs and pronate. Thanks again ST
Where does your foot strike?
i feel like it lands pretty close to under my hips maybe a little bit forward. when i walk i a deff a heel striker though
i feel like it lands pretty close to under my hips maybe a little bit forward. when i walk i a deff a heel striker though
Next run think about where you land on your foot…heel, mid foot, etc…sounds like you might be hitting on your heel which will slow down your cadence
I think some of the higher end Polars coupled with their foot pod will give you your running cadence (a shame the Nike+/Ipod doesn’t). I was also able to take a pedometer and alligator clip the wires to a HRM strap (that I wore as a belt). My cadence would then show up on my HRM watch.
i feel like it lands pretty close to under my hips maybe a little bit forward. when i walk i a deff a heel striker though
Next run think about where you land on your foot…heel, mid foot, etc…sounds like you might be hitting on your heel which will slow down your cadence
I’m having trouble with proper foot strike and getting the right lean forward. Do you guys have any advice on drills or whatever to get proper form? I already try to perfect my technique throughout my runs.
Get a Finis tempo trainer, or a metronome… set it for a little higher than your current cadence. Keep up. Repeat.
Your body will work out what to do.
Best done on a treadmill at slightly lower than your current easy pace to begin with
Or if you run with your iPod, download the Podrunner podcast.
Mixes upto 180 BPM
as others have said, concentrate on form striving for a midfoot or fore foot strike under your hips, for me, the treadmill is a good place to focus on it and simply counting single foot strikes over a minute every few minutes provides enough focus for me to speed it up and find the groove
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“high arches and pronate”
are you sure about that? Who told you that? Have you ever had LE running injuries? High stability shoes (your words) also tend to force more of a delayed heel strike (even if you midfoot land) because of the design of the shoe.
I had the same issue, someone on slowtwitch said simply shorten your arm swing and increase the number of swings, the feet have to follow… they were right, increased my stroke count by 15 on my first run following this simple advice. All the other advice concerning hips, where you strike the ground etc, etc. never really worked…
I had a problem increasing my cadence as well. I used the Podrunner podcasts, a treadmill, and a mirror to help. Also, I tried to drive my upper leg forward as quickly as possible. Not sure if thats “accepted” by the experts but it worked for me.
Try putting some rubber bands around both your ankles, cadence should increase to at least 200-300 strikes/minute.
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i did work in a running speciality store for some time and had my gate analyzed numerous times. i do have high arches and pronate quite a bit on more with my left foot. i think i could use a low stability shoe but have always ran in high stability due to them having a bit more arch support, particularly i have always ran in the asics 2100 series, but this last 2140 are not working out for me. i do like the arch support and bigger toe box that the asics have but am gonna be shopping for a different shoe within the next couple weeks? any suggestions would be great. i have always worn the asics model and am a little upset the 2140s arent working out. thanks
OK, when you say “high support” that conjures up different images to me. I would not put the Asics 2100 series shoes into that category - they aren’t too bad. Wide forefoot, high arch, rearfoot pronation (I’m guessing) with a low turnover paints a good picture though.
You might like the Adidas Adistar Tempo, Brooks Adrenaline STS or Saucony Tangent 3 or even the Asics Kayano. Each their quirks: the Adidas has a strange forefoot post that many don’ like, the Brooks has a very high heel stack for a strange heel-toe transition than “may” make running at 180 difficult and Tangent is a little weak on support.
Good luck! Use a metronome anyway …
O.K. What worked for me was first, buy a metronome… run with it adjusting it till the beats seem in sync with your foot plant, then increase it gradually (over the period of a month or so) untill you reach a cadence of around 180bpm. Second, a lighter shoe may help. Don’t go nuts on this one, just a little lighter with a little less support at first and gradually train you body down to the lightest shoe that you can stand with no injuries, Doing some barefoot running on soft grass (football fields and golf courses are great for it) for a short duration once or twice a week will help strengthen your feet and lower legs to help you better adapt to a less suppotive shoe. Lastly, don’t worry about what part of your foot to land on, just pay attention to where your foot lands in relation to your body… I know this sounds counter-intutive but do a little reseach and you may come to the same conclussion I did. Oh, and it wouldn’t hurt for you to read Chi Running, Pose Method, and Evolution Running, but read all of them not just one… you’ll be suprised about how similar all of them are.
I was stuck speed walking on a treadmill for half a season once with itbs issues. I wld crank it up pretty good and have to really turn it over to keep up. As soon as I started running again my tempo spd was faster than it had ever been b4 because I had this incredible turnover…cant say I’ve forced myself to walk like that since that rehab period but I know if i did it would help…
If I was trying to increase my cadence I would shorted my stride and run at 90. Check it every .5 mile or so.
No need to make it more complicated.
jaretj
Following up on aerochute’s suggestions, while I am not a Pose proselytizer, the drills are good for foot proprioception during running. Some of them involve building from walking to running with very short steps, where it’s easy to hold whatever cadence you wish, and build that up to a full running stride at again whatever cadence you wish. Keep at it and you’ll get it.