I enjoyed this four minute video from YouTuber Harry Runs, a planteater and super fast runner, on changing cadence as a way of running faster. Harry talks about aiming for a 180 cadence and doing some running drills to practise this.

Other aspects to this topic:

  • The belief that there is an optimal running cadence seems to have originated from the research of Mr Jack Daniels, who assessed the number of strides per minute of elite athletes at the 1984 Olympics.
  • The optimal running cadence is different for each person and is impacted by runner height, weight, leg length and stride length.
  • Many running injuries are associated with the shock of the foot landing. A higher cadence may reduce the impact because the foot takes off the ground lower (than for a runner with longer stride length and lower cadence), and because the foot spends less time on the ground.
  • Rather than aspiring to the 180- cadence, some studies suggest increasing cadence by 5-10% if the athlete thinks they are over striding.

And a scientific way to think about this issue:

…this is more for fun, but consider the total force applied to a runner’s frame during the course of an hour run (10,800 strides at 180/minute). Now, condense that total force into less and less impacts– it becomes clear that eventually, the amount of force would simply shatter the bones. At what point a force is weakened enough to where extreme repetition has almost no detrimental effect is … the more appropriate question. If an increase in stride rate allows a runner to decrease impact force to such a point, then it may indeed be possible to decrease or eliminate the risk of injury.

By the lake (yesterday)


Food: congee, blueberry slice, training course food (pasta, zucchini, pumpkin, salad), coffee, mint Mentos, fruit chips.

Workout: 5.1km at 4.44min/km, 177 steps per minute, 1.2m avg stride length.