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Jul 2012
10:37am, 24 Jul 2012
2,153 posts
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Sharkie
Yeah she's an inspiring woman - some of you will know her as Ceal from RW.
Re speed - I'm 59 and it's actually my 'thing' as I am crap at endurance. If you think you are a plodder the first thing to do is to stop plodding! Get your feet off the ground quicker - otherwise known as increasing your cadence. Stride length deffo shouldn't be forced - overstriding is a capital crime  - and a good stride length depends on strength as well as flexibility.
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Jul 2012
12:05pm, 24 Jul 2012
421 posts
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Canute
In my experience sprint drills and striding down hill (300 metres, 1 in 25 gradient ) do improve neuromuscular coordination but for cronky old pensioners (not you Ultracat or Sharkie, you are both still youngsters) this is not enough to recover the speed of youth – I think resistance sessions are also necessary.
Sharkie, did Cecilia do resistance sessions?
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Jul 2012
12:12pm, 24 Jul 2012
9,898 posts
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Ultracat
Thanks for all the advise so far.
I counted steps per minute on my run this morning and it was between 140 and 180, the 180 was on a moderate downhill section. So downhill running is the way forward.
I got tired trying to do the quick light feet, I set off quicker than I normally do but started to slow after a couple of miles.
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Jul 2012
12:21pm, 24 Jul 2012
13,134 posts
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sheri3004
I haven't read the book (sounds interesting) but I've been experimenting with cadence recently. Mine is already reasonably quick, I think (average 176 steps per minute) but I have found that even a very small increase in steps per minute does increase my pace, I have to concentrate on it though.
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Jul 2012
12:29pm, 24 Jul 2012
2,154 posts
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Sharkie
As far as I remember 180 is the gold standard for cadence. I've forgotten why!
Ceal certainly worked on strength Canute. She and I are very strong believers in the efficacy of resistance/weights work for - ahem - the older person. She also found working on running style vital. She swapped from heel to forefoot striking without too my problems. I've always been a forefoot striker - but then I am a sprinter.
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Jul 2012
12:35pm, 24 Jul 2012
9,899 posts
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Ultracat
Sharkie the book mentions a study of the first 150 runners in the New York marathon all had cadence between 184 and 188 steps per minute.
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Jul 2012
12:44pm, 24 Jul 2012
13,136 posts
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sheri3004
I've read 180 in a few places as being the ideal. I'm not sure I could increase mine much more than that. Then again I'm not likely to finish at the front of the New York marathon either.
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Jul 2012
1:07pm, 24 Jul 2012
43,556 posts
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plodding hippo
I recall ceal speaking about her sessins with JG
Sounded like B;**dy hard work
I thin my natural cadence *is* 180, LOL, but I dont go fast
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Jul 2012
1:18pm, 24 Jul 2012
9,900 posts
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Ultracat
PH you probably do many long races to improve too much speed wise.
I would like to get a bit quicker before doing another marathon next year.
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Jul 2012
1:26pm, 24 Jul 2012
13,788 posts
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Fenland Runner
Below 180 you won't tap into the elasticity of the muscles.
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