Polarized training
1 lurker |
91 watchers
Oct 2021
9:48am, 29 Oct 2021
3,893 posts
|
J2R
From my observations, I would way that fast runners on the whole run with a higher cadence than slow runners for the same speed. Whether it's consciously learned or just happens as one gets faster, I don't know. One thing that I see people getting fixated on is this magical 180bpm figure which people should aim for. But that is really dependent on height. I'm 5'11 and I have a good friend I run with who is 6'5". Clearly he is going to have a slower cadence than me. A giraffe and a Jack Russell terrier have about the same top running speed, but they certainly don't have the same cadence. |
Oct 2021
9:59am, 29 Oct 2021
374 posts
|
Bowman
Damn, i should have faster cadence then with my itty bitty legs then.. Makes sense. |
Oct 2021
10:27am, 29 Oct 2021
35,559 posts
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SPR
scienceofrunning.com I think height probably usually leads to lower cadence and it would certainly mean lower max cadence in sprinting but depending on strategy for the individual it won't be the same always. Bekele ran with a lower cadence than his taller rivals for most of the 2007 WC 10000 as detailed in the linked article. |
Oct 2021
10:32am, 29 Oct 2021
15,915 posts
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larkim
I'm 5ft8, my annual average cadence trends around 179-182 over the last few years, average stride length around 1m10-1m13 throughout that period. I don't spend much time in the air which feels to me that it should be at least moderately efficient as I'm not wasting energy lifting my 76kg upwards much. Of course, I'd be much quicker if I wasn't 76kg*, but that's another story... *when properly fit I'm close to 72kg, but 76ks is a generous interpretation of current weight! |
Oct 2021
10:52am, 29 Oct 2021
375 posts
|
Bowman
My average yearly cadence is 157 😱 this year.. During my last 10 or so years its been 154-157. Stride lenght 1.00-1.12 m But its just last few years iv´e been faster and been training more. And i´m short and fat (for a runner) 172, 68kg by average this year, but heavier last year.. This might be something i should look at. I don´t really get how i should run if i should average closer to 180.. Not that the number it in self is the "truth", but clearly i have a low low cadence compared to others. It would be a lot of focus on fast tippety toe running.. |
Oct 2021
10:55am, 29 Oct 2021
35,560 posts
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SPR
The article over the page says why higher cadence works for many runners. Reducing over striding.
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Oct 2021
11:06am, 29 Oct 2021
376 posts
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Bowman
Will read.
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Oct 2021
11:15am, 29 Oct 2021
15,916 posts
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larkim
I don't run on my toes at all (that I'm aware of). I'd expect I'd be mid-foot striking for my 180s, maybe going slightly more forefoot the faster I "try". I won't take 68kg as fat for a runner, otherwise I'm clinically obese for a runner being more or less the same height! BMI is currently over the recommended 25 so I'm definitely overweight, but not by too much! |
Oct 2021
11:20am, 29 Oct 2021
75,048 posts
|
Gobi
Not all air is created equal larks Oversimplified Horizontal airborne gives more distance cover per stride VERITAL air is bad Attempting 180 cadence is a great example of how this works Run 12mm at 180 and you will have a short choppy stride with excessive vertical lift. If you compare it to yourself running 9mm you will see less vertical lift and a longer stride. I believe 180plus is a pillar of POSE running. |
Oct 2021
11:21am, 29 Oct 2021
75,049 posts
|
Gobi
172 and 68 isn't fat I'm 176 and 73kgs |
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