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Running Cadence and Stride Length
Cadence* is the number of times the foot with the stride sensor* hits the
ground per minute. Stride length* is the average length of one step. That is
the distance between your right and left foot contacting the ground. Running
speed = 2 * stride length * cadence. There are two ways to run faster: moving
your legs at a higher cadence or taking longer steps. Elite long distance
runners typically run with a high cadence of 85-95. On uphills, typical cadence
values are lower. On downhills they are higher. Runners adjust stride length
to gather speed: stride length increases as speed increases.Yet one of the
most common mistakes novice runners make is over-striding. The most
efficient stride length is the natural one – the one that feels most
comfortable. You will run faster in races by strengthening your leg muscles so
they take you forward with a longer stride.
You should also work on maximizing cadence efficiency. Cadence does not
progress easily, but if properly trained, you will be able to sustain it
throughout your runs and maximize your performance. To develop cadence,
the nerve-muscle connection needs to be trained - and reasonably frequently.
A session of cadence training a week is a good start. Incorporate some
cadence work into the rest of your week. During long easy runs, you could
include some faster cadence every now and then. A good way of improving
stride length is to undertake specific strength work, like running hills, running
in soft sand, or running up steps. A six-week training period including
strength work should result in noticeable improvements in stride length, and
if combined with some faster leg speed work (such as short strides at best
5km pace), noticeable improvements should be seen in overall speed, as well.
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