Stride Rate (Cadence) VS Stride Length (Power) as Running Speed Changes? Coach Sage Canaday TTT EP40

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[AaronVigar]

Thanks so much for answering my question. So much good detail and lots of good things to think about!

[stuartrisebrow]

Answered the question I logged on to solve. Thanks!

[runningwithdr.andrewdpt]

Great advice Sage!! I totally agree. As a PT I do running gait analysis and that is what I see with a lot of people that have injuries with running is low cadence and over striding. There can be other variables and those are big ones. I’ve also changed my gait over the years and I’m able to run more efficiently with minimal to no injuries. Thank you for sharing as always!!

[agsmith]

thanks! stuff to think about for easy day!

[kiwiintrovert]

One thing I have noticed is the difference shoes make to cadence and stride length. I generally run around 180 in my 1080s and Rincons but that drops to 170 in the Novablasts for the same pace due to the extra bounce which slightly increases the stride length. Both feel comfortable but I notice it when I look at the run data.

[cpruns]

Just wanted to let you know, I brought my first pair of Hoka's yesterday just to support your brand. Keep you posted on how I like them:)

[lh]

I just make sure my playlist is on the right bpm, but I come from a marching band background.

[rubinaakram]

How is speed is product of stride length and stride frequency

[terrydimitrakis]

Hey sage I just finished your half marathon program. How should we proceed do we repeat the whole program right away if we want to improve our time? Or we can start at a certain week?

[IndianaNaturalDog]

the more important question is, what brand of running short have you got there at 4:43

[adramalech]

Thank you for great training tip! I totally having this issue of getting into the 200-220 cadence at my peaked out pace, say close to 4:45-5:15 peak sustained pace. I thought it was hamstrings and calves not being flexible and enough to get out from that 1.05 meter stride to try and get to that 1.25-1.5 meter stride. I think now from this talk it might just be mental, such as fear from over striding, but I think I understand what I need to work on to get to that increased stride length at faster pace. Thanks 🙏

[alpineassault]

thank you so much for this. when I first learned that having better cadence would be better for the increased efficiency I tried to reach a > 170 cadence even when I'm doing just slow easy runs. I run fairly slowly at about 8 mins per KM on my easy runs and so trying to reach at least an average of 170 steps on that speed is fairly difficult since to be that slow I take shorter strides too. it feels so cumbersome and uncomfortable compared to when I do an average of 165 in that speed. I guess my best takeaway from this is that yes having better cadence is more efficient but I should match that cadence to my stride length as well to achieve the optimum form instead of prioritizing cadence then adjusting my stride length just to achieve that magical > 175 cadence average at all costs.

[tehoneandonlyhaha]

Hi Sage!
I have some questions regarding preparing for downhill sections in a road marathon. I ran my first marathon in Stockholm in October of last year and missed my target of a sub 3 with about 2 minutes. I believe at least part of the reason why is me letting loose a bit too much on the downhills. My quads were super sore for the next 5 days or so but since this was my first race I don't know what's to be expected.
I'm running the same race again in June and would like to be more prepared this time. Is it necessary in your opinion to do some faster downhill running in training and if so how much? Is it fine to substitute downhills for strength exercises instead to minimize the risk for injury? Or do I simply need to hold back a little bit more during the race?

Thanks for all the advice and inspiration through the years!

[dansouth]

For what I've experienced, slower running causes a change in how your foot strikes the ground (more heal) and also causes a longer contact with the ground. Both produce more stress on the body.

[clarkreimer]

You've talked in the past about the danger of 'burning out' from doing too much speed work; is that concern as pertinent for someone mostly concerned with sprinting speed (i.e. athlete in Ultimate, soccer, or football)?

[uras]

One of the best things i've learnt is cadence. Easy runs ill turn 178/182 but my race pace will climb to 185/190 pending the distance. I'll check my stride length data and ill go from 1.05m on easy days to 1.5m on race day

[AbbeyRoad]

I hope this is not a really silly comment. Which should come first fixing stride length or cadence

[Catcrumbs]

Tell me if I'm on the wrong track here, but when it comes to easy runs, I just jog as slow as I can with 'normal' form and if that takes my heart rate too high or the pace too quick, I take a 30 s walk break. This way I get the aerobic benefit of some gentle, easy distance while maintaining normal, smooth form. My goal is to run races faster and I'm comfortable with my form at faster-than-easy paces, so I don't see the benefit of adapting my form to slow paces when I can keep the intensity down with a brief walk break.

[crayontom]

Hi Sage, good video. A question for the next TTT. What are your views on doing two long runs per week in marathon build-up? I’m adopting this approach for my current marathon build-up, but I’m having to sacrifice some of the track work and tempo work that I would usually do. I’m interested to know what has the most benefit in marathon training - more quality work/speed or more endurance? (By way of background, I’m a relatively low mileage runner and will top out at around 75 miles per week in the marathon training).

[karstenw.]

Hey Sage! Great advice!

I've got a question that's been haunting my training plans for quite some time. I get to train 4-6 times a week (incl. strength sessions), but I'm extremely limited in session length due to my family and work situation. Except for weekends I've only got about 35-40 minutes and 90 minutes per session on Saturday and Sunday. I'm mostly not even thinking about building mileage, because I can just go out and run my max mileage (45-50k) without too many issues. Do you think I should play with intensity instead of volume to prepare for trail marathons or even ultras? Or in other words: Do you think you can compensate lack of mileage with higher intensity?

Thanks so much for all the advice and passion you put in this channel!