Should You Change Your Running Cadence? | TRC PODCAST

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

What's in this video?:
00:00 The weekly catch up
05:43 Should You Change Your Running Cadence
19:17 Weekly News
25:25 Your Questions

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[ThatRunnerAaron]

Ricks realisation that Andy’s stride length was 2m was hilarious - yes, this guy was one of the fastest guys in the world at the time! Easy to forget!

[SimonMountjoy]

The Running Channel deserve some kudos, you've really upped your game lately. Putting out some really good information these days. So many YouTube and Instagram pages just regurgitate the same old tired clichés and when challenged they have no idea why they're saying what they're saying.

[markjohnson]

Changing my cadence and running to specific cadence zones using a metronome has absolutely transformed my running. I now use it quite regularly as a gauge for specific sessions, speed work etc but NOT my easy runs. And I definitely use it when racing as a way of pacing myself, especially early on in races. Since doing this, I've placed for the first time in my running career. I have won my age category and also beaten my 12 year old half marathon PB at the age of 56 (1:39:39). Cadence has literally been life changing for me. :)

[michaelrockow]

I'm glad I am not the only one who spends 40 minutes trying to fix a setting on my running watch.

[carlhumanbcrab]

Im with rick. i have a degree in computer science. My job is software development and i was also super confused at how to change my watch from miles to km

[susanball]

Great episode! It once took me about half an hour to manually change the clock time on my Garmin. Rick, I feel your pain. Also the cadence chat was spot on for me. I've always been a plodder- like in 150 territory. Just this past week I've been consciously trying to speed it up (slightly wonky Achilles), and have found that at 160 it both feels easier on my legs and that I'm naturally faster.

[alanshrimpton]

You made me look. I'm 59, 162cm 5'4" so probably don't stride out as much but my 3:08 Marathon 186spm 1.22m and my 10k race today was 188spm 1.30m. Both were relatively flat races. My easy runs are 180spm & 1.02m

[slowloris]

The cadence topic was fascinating. I went back and checked my 5k times since december, which have improved from 26:10 to 20:59 this weekend. My average cadence has gone from 163 to 170, while my stride length has also gone up from 1.2 to 1.4m. I think this has been due to a focus on my running form, along with more endurance work, meaning I could sustain that (good) form for longer.

[rajaiskandars]

Thanks for this podcast. I was surely one of those who were deceived from the 20 min 5k run by Andy. 2m stride length is truly mammoth 😀. Awesome sharing and podcast.

[mikeheath]

Loving this channel in past month or so. It’s been helping me get up to date and I’ll defo be sharing it with my running partners and young runners here. I’m a short runner but never had the benefit of people coaching me on this back in the day, it would have been really helpful. Keep up the great work guys.

[jkc]

Higher cadence is important if it's too low based on your leg length (i.e. you're a short person but have the cadence of a tall person). Because it probably means you're overstriding and overusing your legs. So if you're like 5'6 and have a 160 cadence, it would definitely be beneficial to work towards 170+.

Easy way to increase cadence and stop overstriding is to imagine you're running right behind someone and you don't want to trip up on their legs.

[tedland]

Glad this one has come up i was wondering when watching the 20min 5 km video, i counted Andy doing 188 strides. i gave up trying to work out his stride length. think it was the 3:35min pace. thanks all

[michaelchiller]

I watch the podcast from Melbourne Australia. It is very enjoyable listening to the banter. Keep up the good work legends.

[zsos]

Global navigation satellite system (GNSS) is a generic term describing any satellite position sistem, GPS is an American sistem that was first and most widely used, now we have Europe Gallileo, Russian Glonass and so on... So GPS is a type of GNSS. Most new watches can use more then one or even all sistems at once (multisistem) and some can additionally use multiple frequency (multiband) within same sistem to be even more accurate. But neverthe less 1% in mesured distance is a common error, it is still just a small device with a small antenna and small battery that we shake all the time 😊 BTW love the podcast, keep going, love technogeek ❤

[christiankolstad]

As a serious runner, the English humour starts to grow on me :)

[anthonyhickling]

I did EMF on Sunday and was manually calculating the necessary times for sub 4 hour before each mile mark as I didn’t have anything else to do to pass the time. All the calculations get a lot easier after 20 miles

[skirtonbear]

My FleetFeet coach heard me complain about my hip pain—tinier steps became my mantra, then quicken the pace. Shortening my stride and upping my cadence were key to my recovery and my gains.

[julietwistguernsey]

I'm with you Rick - my parkrun is 4.98 or 4.99 every week. I was told that it's allowed to be slightly under but not over! Great video/podcast as always 👏

[pballfin]

Another banger of an episode. I absolutely love listening to the three of you and love the topics and your dynamic!

[fedupwithaccounts]

Loving the podcast. I’m just imagining the service Sarah is doing for Andy. One of his many children will probably give him the amount of cheek Sarah is willing to offer. Just getting him ready for what’s still to come. 🤣🤣