On my run yesterday, I was thinking how we’ve analysed equipment, bike fits, etc of the top Kona pro finishers. I’d be really interested to see a comparison of running cadence in the top 10 men and women overall, as well as for those who have the top 10 run splits. Guess one way to do it would be pick a segment of the course and do some counting… just putting it out there as a metric I’d be interested in, for those who gather data at these things. Hey, it couldn’t be that much more work than counting 2000 pairs of shoes in transition, right? 
On my run yesterday, I was thinking how we’ve analysed equipment, bike fits, etc of the top Kona pro finishers. I’d be really interested to see a comparison of running cadence in the top 10 men and women overall, as well as for those who have the top 10 run splits. Guess one way to do it would be pick a segment of the course and do some counting… just putting it out there as a metric I’d be interested in, for those who gather data at these things. Hey, it couldn’t be that much more work than counting 2000 pairs of shoes in transition, right?
Running speed is a function of cadence and stride length, stride length is a function of hip extension capacity.
So for same speed Jan Frodeno & Patrick Lange would have notably different cadence. As would Heather Wurtele and Cait Snow, both examples the athletes are very different heights.
From the research I have seen on elite runners there seems to be a consensus of around 180 steps per minute BUT there is notable variance around that for the reasons I highlighted above. Novice runners this is considered to be more in the 160spm territory again with variance.
David
Over the years, watching faster runners, most that are fast have a higher cadence
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Red herring.
Over the years, watching faster runners, most that are fast have a higher cadence
True. But is it a cause or effect?
I’m probably on the lower side. I didn’t have a super fast run at Kona but went 2:54 and my cadence was right around 170. If I was in better run shape I would have been sub 2:50 and my cadence would have probably been 172 like it was at Ironman Texas when I went 2:48.
Over the years, watching faster runners, most that are fast have a higher cadence
True. But is it a cause or effect?
Yep, the faster you run, the higher your cadence. But the cadence in and of itself doesn’t matter, just going fast.
Over the years, watching faster runners, most that are fast have a higher cadence
True. But is it a cause or effect?
No idea
mattrusselltri
The humble brag
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So should working on cadence not be a part of my running regimine?
I have historically been a 160 spm runner though I am 6’2"
I am not a fast runner – VDOT = 42
I have been doing some cadence work over last few weeks and have seen an improvement. I can do an easy run at around 165 spm but at roughly the same pace – I am just taking smaller steps and getting more comfortable with that. Is this a waste of time? (I am also increasing my volume too).
So should working on cadence not be a part of my running regimine?
I have historically been a 160 spm runner though I am 6’2"
I am not a fast runner – VDOT = 42
I have been doing some cadence work over last few weeks and have seen an improvement. I can do an easy run at around 165 spm but at roughly the same pace – I am just taking smaller steps and getting more comfortable with that. Is this a waste of time? (I am also increasing my volume too).
Part of what might have helped my cadence is so much hill work. One has no choice but to have high cadence on hills
So should working on cadence not be a part of my running regimine?
I have historically been a 160 spm runner though I am 6’2"
I am not a fast runner – VDOT = 42
I have been doing some cadence work over last few weeks and have seen an improvement. I can do an easy run at around 165 spm but at roughly the same pace – I am just taking smaller steps and getting more comfortable with that. Is this a waste of time? (I am also increasing my volume too).
Part of what might have helped my cadence is so much hill work. One has no choice but to have high cadence on hills
The goal isn’t increased cadence, it is to increase speed that you can sustain for the race. To go faster you must have higher cadence and/or longer strides. Being more ‘fit’ will allow you to increase your cadence and race faster. Hence the cause and effect comment earlier…
So should working on cadence not be a part of my running regimine?
I have historically been a 160 spm runner though I am 6’2"
I am not a fast runner – VDOT = 42
I have been doing some cadence work over last few weeks and have seen an improvement. I can do an easy run at around 165 spm but at roughly the same pace – I am just taking smaller steps and getting more comfortable with that. Is this a waste of time?
Yes, it almost certainly is.
So should working on cadence not be a part of my running regimine?
I have historically been a 160 spm runner though I am 6’2"
I am not a fast runner – VDOT = 42
I have been doing some cadence work over last few weeks and have seen an improvement. I can do an easy run at around 165 spm but at roughly the same pace – I am just taking smaller steps and getting more comfortable with that. Is this a waste of time?
Yes, it almost certainly is.
I humbly disagree. I have found in my own running that cadence correlates to some degree with form. When I run with high cadence I find it more natural to maintain good form (or as close as I can come to “good” form). I don’t overstride, I land nice and light, etc, and it seems to keep me out of trouble injury-wise. Last year I spent some time consciously trying to increase my cadence and while I don’t think it has made me faster I have been able to more successfully build volume and stay injury free than in the past and thus have gotten faster. Might be a coincidence but I suspect not.