Running Technique To Improve Your Cadence

As runners, we're always looking for ways to improve our run form and foot turnover. In this video we give you our best running technique to IMPROVE your cadence!

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[Mortaned]

Yesterday I ran a 10K and, after watching this video, I decided to try a metronome during my run. I set it at 88 bpm and detected that I normaly have a lower cadence but did my best to stick to this rythm. The result (added to the normal training) was 1:30 minutes less than my previous best time. Thanks a lot for this video and all the others.

[Kahona]

Hey Nate, I just tried this (pretty much a beginner, 6 weeks running now), and I noticed that my cadence always was like 160. So using this exercise I tried to up that to 168-170 gradually, and I decreased my stride length, and all of a sudden I felt like I unlocked a bit of running economy.

I could go on for longer at a higher pace, basically smashed my old 5K PR, and I notice a lot less heel strike, and more of a 'circular motion' going on.

I guess this is a long way of saying: thanks man! Your video's rock.

[matthewbrooker]

'A willingness to suffer.' Churchill couldn't have put it better. I'm in!

[hugoaalders]

Fantastic tips! You are by far the best running channel on YouTube. “A willingness to suffer” sums it up when you practice this. Starting at my 20 years routine cadence of about 155, I am now at 160 in my second week. It will take a few months to reach my goal of 175-180

[JAHinHK]

The best running channel on YouTube that isn't bubblegum. Truly, super informative stuff. This one is a pass because the minute I play with cadence my calf seizes into a ball for three weeks. But my question is - why is Nate always out of breath? Super is clearly super fit, but the minute he does one jumping jack he's sucking wind. Is this place at altitude or something? Anyway, thank you. The long run air squat s / nose breathing video came in handy today. Big fan of this channel.

[stoogemund]

Great video!! I've spent some time in the past thinking about my running form but never would I have thought of associating it with my running cadence. Now it all makes perfect sense.
When I looked into my cadence over the last year or so, I was rarely getting above 150 so I was a little concerned.
I have been trying this week to increase it incrementally to see if I can tweak things a little. Obviously, the first thing I noticed was that my running form had to change. This is no bad thing, given that at times my form resembles a gazelle bounding through the Serengeti as it flees a blood thirsty lion.
:)
It took a little getting used to and it almost felt like I had to hold myself back a little but I stuck with it.
For yesterday's 70 min progression run, I tried it out again but it wasn't really till the pace quickened that I felt it was starting to feel the benefits.
What made it all the more satisfying was that despite the heat yesterday evening, I felt way more than able to manage the faster paces than I was during the 60 min progression run at the beginning of June, which was during in much cooler temperatures.
My strides felt much shorter and more economical, leading me to wonder how much of a contributing factor my running form might have been in past races where fatigue had set in.
I checked my cadence for this week's runs so far and it's up to the 160's so seems to be working. Room for improvement though!

[Covertlybound]

This was actually the only useful video for cadence on youtube. Thank you.

[k.bronson]

Good evening sir,
I'm sure you've probably been asked this before but here goes... As "First Responders" (Police/Military) we train for a little different run. In our business, we qualify on a 1.5-mile run in which we are required to complete it in 16 minutes or less. One of the reasons for this is because an average uniform with heavy boots, duty belt, and bulletproof vest typically weighs in at 25 additional pounds we are all required to carry/wear daily. The second reason for this is that in addition to the added weight, we have to manage our run for a little different reason. While chasing a 'bad actor' we, of course, cannot pursue the 'bad guy' to the point of complete exhaustion because at the end of the run we'd both be laying there trying to catch our breath. If he/she catches their breath before I catch mine and I am armed (of course) that is a VERY BAD situation where I could be disarmed. As we are running, we have to save enough breath and energy to be ready and any moment to fight/wrestle the person as we attempt to arrest them.


My question is, would you consider doing a video for law enforcement and military giving us your best tips for those of us trying to reach and maintain this 1.5-mile goal in 16 minutes in the shortest and easiest amount of training time? This qualifier generally comes around once a year and for those of us managing busy schedules, sometimes we are not able to run as much as we would like to throughout the year and as always, this requirement often 'sneaks' up on us.


I understand this distance and time are "child's play" for many of your "runners" but considering our unique circumstances, please help.


Anything you could suggest and demonstrate would be highly appreciated.


Respectfully,

[eia]

Thanks! Im excited to try this. New runner here. 5th week. My cadence is always at 160-164. Accdg to MMR app i should aim 170-180, so im trying this app and bump it to 85-90.

I love this format. Tips with actual demonstration. Thanks again

[musarra]

I like the "live" lesson. Putting your tips into "motion."

[rodneymcqueen]

Damn, want to say thanks for some great advice and tips. I'm new to running and more "mature" athlete. My cadence was below 150spm on most runs so I took your advice and tried a metronome app on my iphone. I said screw it and dialed in 178spm. I sure felt weird, but for less perceived effort, smoother/lighter feel and lower HR I took an average 35sec per Km off my 1Km splits and a full 7 minutes off my last 10k without even going hard, in fact I thought I was draggin' things a bit. Best advice ever, speed for free! Cheers brother! I'm on strava if you want to take a look...

[deepakvrao]

THANKS. Just started running. Been a long time cyclist, so I have the aerobic capacity, but I guess my legs didn't have it in them, and I pushed too much first few weeks. Landed up with unbearable shin splints.

Did all the icing, resting, foam rolling, calf strengthening, and went out today for my first short run. I was unable to walk with the shin splints, so was worried about even this short time.

Checked my old runs, and my cadence would be about 155. Used a metronome app, and achieved 175 this time. Lower heart rate, better pace, and NO pain.

[garywernersbach]

i am really working hard to get my cadence up, this should really help, thanks!

[luissanz]

Congratulations you're doing an amazing job

[LAnonHubbard]

I've watched some of the videos on your channel and I like the technical aspects of them. There are other running channels which are gimmicky. I will be including cadence in my training and hopefully will have some feedback for you in a few weeks.

[craigfamilymusic]

This is really helpful. Apparently, I've been over striding big time. On the track a 163 BPM (counting all steps) cadence for me is typically around a 7:20 pace. Anything in the 180 range is too fast for me to sustain for more than a couple of laps. On average, I'm running with around a 161 BPM cadence. So I need to work on increasing this and taking smaller strides. Again very helpful. Thanks!

[everittgoldie]

Coach Holly makes me wanna run more. Thx for the great tips

[mikearmstrong]

Great video. I've watched a lot on this subject and found this THE most helpful

[rahulraina]

So we first get our cadence right, and then work towards getting our strides back longer so that our speed is better??

thanks for the video.Big fan!

now I know what my problem is, thanks for your video, and your beautiful model too :D!