Comments on: Run Tip #1: Dial In Your Cadence

By: 10Hours A Week | Your Endurance Lifestyle. Redesigned. » Blog Archive » Tip #20: Use Your Head To Improve Your Running Form

Mon, 20 Apr 2009 04:16:38 +0000

[...] for so long already. I find that real, tangible cues that people can focus on changing, like the Cadence Count from an earlier tip, can really make a difference. Here’s another very simple tip that just might be cue that you [...]

By: Shawn

Shawn — Tue, 07 Apr 2009 19:49:56 +0000

For cadence work (especially on my bike trainer) I use the stuff at podrunner. It’s free and has an enormous range of music in specific BPM.

http://www.djsteveboy.com/podrunner.html

He’s got an archive of stuff from 130 BPM to 180. For someone like me who’s really slow (with slow feet) it’s nice to have a path for improvement – I can literally add 1 BPM to my runs each session.

By: Mike B

Mike B — Fri, 03 Apr 2009 19:42:52 +0000

@tbone: If you do the music thing (see my comment above) or use a run metronone that others mention, you can keep your cadence reference without having to see!

By: Wes

Wes — Fri, 03 Apr 2009 14:13:09 +0000

I use an electronic metronome to help me with my cadence! I’m already up from 80 to 84-85, and I will take it up to 88 today! This is a great article!

By: stinky

stinky — Fri, 03 Apr 2009 12:35:20 +0000

I use the Garmin FR305 w/ footpod to record my cadence every once in a while. My cadence is fine at M/P+ but it drops to about 85-ish for E/L paced runs.

By: LindaP

LindaP — Thu, 02 Apr 2009 22:39:37 +0000

Perfect thing to concentrate on in my “transition weeks”–cadence intervals! Perfect way to pass the time, and do something useful too. Good news is I seem to hit the targets every time I checked! (For bike intervals, I seem to need to go to cadence school.

By: tbone

tbone — Thu, 02 Apr 2009 17:38:30 +0000

My problem is my available time to train is early or late after dark. I live out in the sticks with out any streetlights. I had a hard time checking the watch for a 15-second mark. I ended up hitting lap on the Garmin counting 90 arm strokes on one side then hitting lap again. Maybe a little Mickey Mouse but I think it worked. When at the computer my lap time to get 180 was 1:15 seconds. I guess my plan does not really allow for on the run adjustments but at least I am aware of what my cadence is. If we can get a music list up that would be huge.

By: pjm

pjm — Thu, 02 Apr 2009 13:33:52 +0000

Mike — Got a list of a few tracks? Maybe send them to me off line and I can compile them in another resource post! Thanks man…

By: Mike B

Mike B — Thu, 02 Apr 2009 13:04:01 +0000

I have tried setting up a music set on my iPod by cadence. I started with a group of songs at ~ 100 BPM, and quickly figured that was too fast. The second try, hitting 88 – 94 BPM – Perfect! I use it for almost all my long runs and tempo intervals, and am just starting to go without music getting rady for Boston (as technically, I think they still say “no iPods!”

By: mancona

mancona — Wed, 01 Apr 2009 18:58:59 +0000

If you really want to watch your cadence both the Garmin and Polar foot pods will show your cadence real time as you run and download the data into WKO.

I can always hit 180-190 when I am counting my steps or focused on it, but it is interesting to go back and see in workouts how I get lazy after 30 minutes or so and it begins to drop up.