What is the Ideal Running Cadence to Avoid Overstriding?

Question

Cadence is said to be one of the subtle factors that can affect your running form, and indeed my form as well. If one wants to avoid overstriding and make the running motion more economical, then what is the best cadence?

Answer 1

Cadences higher than 180 can be achieved by runners but usually, most do not exceed 180 cadence and other running experts believe more than reaching 160 folding does nothing but inhibit them from overstepping a stride. Thus, ideal frequencies will range from 160 to 180 strides per minute. This level should not be reached abruptly; increases of around 5-10 percent may be made as per the present cadence and suggest any changes. It is also unnecessary to rush ones’ effort to change their cadence because doing so would change the strides to be longer, which is not the goal and should be avoided. Such training can be efficiently carried out on the treadmill where changing pace is not necessary.

Comments

You in the beginning. The runner with the toe strike running. What’s with the toe strike running? All I’ve read says this is not the way to run. You’ve shown it twice which makes me not want to read any of your content. Is it good to do or inefficient??

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Which body height (leg length) is advantageous for long distance running I asked myself the other day. I researched. Turned out, exactly as at 3:35, the pendulum model. Long legged folks cover more distance per step BUT their leg (lever) is longer so they must use more force to swing it forward than us short legged folks. For runners it's true: get your heels up when moving your legs forward WILL shorten the pendulum (i.e. momentum), save energy and make you faster. I remember a tiny petite Rosa Mota becoming Olympic Marathon champion. Twice. She was like a had smaller than the rest and I now have no excuses left! :'-)

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That's why I always thought running uphill feels "better" and easier?

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Now I'm not an expert, but that looks like a toe first run. One of the many ways to ruin your legs. And the lady's run form... Ouch! She looks like she's fighting for every step. I hope she's just exaggerating for the sake of the content.

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I can never understand 'heel strikes'
I've even tried to run that way and I can't do it.
I suppose it's what's best for you.