Some articles suggest 180spm as the desired running cadence while others say 90spm. The coincidence of 90x2=180 and (generally) two feet per runner makes me wonder if people are somehow using 90 and 180 interchangeably?
My Garmin says my running cadence (spm) is 90. Either my cadence is as good as the best runners (unlikely) or I need to work on drastically increasing my cadence.
For you accomplished runners out there using a Garmin device, what’s your Avg and Max Garmin Run Cadence per Garmin Connect?
Yes. 90 and 180 are the same some people measure it differently then others. Ie: left foot only, or both feet. If your running 90 you don’t need to worry about cadence.
180 is the both-feet count, 90 is the single-leg, measured-by-footpod-strikes cadence.
If your Garmin says you’re at 90, you’re at the # that you’re aiming for already. There’s a lot more to it than just the 90 cadence of course, but it’s a good start, to help keep you from overstriding.
Using the Garmin footpod and Garmin 910 I have been able to track my progression in cadence.
Last year whilst on my “old-style” K-Swiss shoes (18mm heel-toe), I was averaging 84-86 spm cadence (sensor on left foot, so double this # for total cadence) and a speed of 4:25 min/km (approx. 13,3km/hr). When I switched to Newton running shoe’s (distance - 0mm heel-toe), it took some time adjusting to the natural front/mid-foot running style. The key thing I noticed is that now I run at 4:15 min/km (14km/hr) with a cadence of 95-98. The fun thing about it is that the higher adence feel more relaxter and easier to maintain and at a similar HR as the 4:25 before. I like to compare it to swimming and cycling : maintaining a cycling-cadence of 95-100rpm for me is easier then mashing the big-gear at 75-80rpm. Lower torque, but higher rev’s.
Most running-forums I 've seen talk the 180-mark so double your Garmin number. Your optimal cadence depends on your running style, typical heel-strike, normal, neutral shoes, body-position (straight vs forward leaning)…
Because my running- and cycling-cadence are closely matched (95-98 spm vs 95-100rpm), it allows me to make the cycle-run transition very easy without having to adopt too much. No sore muscles for me making the switch, running feels smooth as if I haven’t been on the bike.