Welcome Terry Orsi, new contributor to MyFiveFingers.com!
One of the key components of successful barefoot/minimalist running is cadence. It is an element that is probably the most overlooked or misunderstood in its importance. Almost anytime I am out running and something doesn’t feel right – yep, it can most often be corrected by cadence.
The magic number is 180 steps per minute. Of course, if you can manage a higher cadence, you’re doing great! To get an idea of what this “magic number” is, visit this (or any other) metronome site . Set the slider bar to 180 beats per minute and hit start. Count off in your head to the beat . . . one, two, three, four. (A cautionary note, don’t emphasize the first “beat” or you may find yourself driving your left foot into the ground on every “one” count.)
When I first started barefoot running, I would often count off in my head “one, two, three, four” over and over. Another trick you can do (for you math whizzes out there) is to count your steps for 15 seconds and multiply that number by 4. If you get a number of 180 or greater, then you are on the right track.
So, as I mentioned at the start, when something doesn’t feel right – pounding through my body, excessive noise from my minimalist shoes (slapping), hot spots developing (in minimalist shoes or barefoot)- I check my cadence. More often than not, I have slacked off on my cadence.
Why does cadence matter so much? Well, if your cadence is below 180 steps per minute you are likely striding out, pushing off, or being inefficient in one way or another. A high cadence requires you to significantly shorten your stride. By shortening your stride, you tend to run lighter (no pounding or slapping shoes) and you are less likely to “push-off” (no blisters).
A couple of final notes – running with a higher cadence does NOT necessarily mean increase your pace or “run faster”. It simply means increase the number of times your feet touch the ground. Also, keeping your knees bent helps with lighter impact. Lastly, think “lift your foot, lift your foot” as you run. This will reduce the likelihood of blister-creating “push-offs”.
So, when you’re out on your next run and something doesn’t feel right – check your cadence. Let us know what you think of cadence in the comments!
Submitted Comments
Leave a Reply
This site uses Akismet to reduce spam. Learn how your comment data is processed.
That’s a great point. I typically run with my phone and listen to music/podcasts. However, I recently downloaded a metronome app and set it to 180 bpm. I listened to it on every run at first, but now I just listen to it every 3rd or 4th run. Sometimes I’ll pause my music/podcast and switch over to the metronome if something doesn’t feel right.
Cadence is very pleasant when you’ve mastered it. I prefer running in a waltz rhythm (1-2-3, 1-2-3), that way you can change foot every set.
I also have heard that there is a site on the internet somewhere, where you can add beats to songs to match to 180. Don’t remember how it can be found since I never run with music. I guess google can be of help. :-D
What about us tall guys with very long legs? Is 180 still the magic number? I found it very awkward at first but I’ve gotten used to it.
I tend to like about 185 or so as my “magic” number.
I use the Cadence BPM tapper to get my music tagged – http://cadenceapp.com/cadence-bpm-tapper.php – you tap along on your computer to the beat in iTunes, then it automatically will add the bpm you’ve tapped to iTunes. I then sort by bpm and create a playlist of songs to hit shuffle to.
I’ve also used jog.fm – which matched a lot of songs. I’ve tried their app, but it causes my running gps app to stop at the end of each song. Shows a lot of promise though, and could be great if you’re not using another iPod running app, and when they fix that bug.
Wish I had read this before my stress fracture. I was trying to speed up my pace a little and made the mistake of trying to extend my stride…whoopsie. Thanks for the tips.
Hello all,
Great comments! I have used the app that sorts your iTunes selections by bpm. However, I think I only had 2 songs that actually hit that mark. I no longer listen to music while I run (for safety and because I can clear my head).
Terral, I have not heard of any specific “height” relationship to the 180 steps per minute. I think if you shorten up your stride and increase the revolution of your legs it should not matter. Sounds like you’ve figured out what works for you.
Several years ago, I noticed pain in my hamstrings after speed training and running with faster runners and realized that shortening my stride helped. This was before I got my vibrams so I that was one thing I didn’t feel I had to work on. Although my landing is lighter than “before Vibrams”, I still feel it is too heavy. I am not sure how to get my landing better. I don’t know what my cadence is but am really curious and will find out on my next run. Thanks for the info.
Waltz! That’s a brilliant way to look at it. Not just for the cadence, but the association with lightness, grace, and fun.
Terry,
When you say, “A cautionary note, don’t emphasize the first “beat” or you may find yourself driving your left foot into the ground on every ‘one’ count.” What do you mean by this?
I tried running at 180 bpm, and my foot (whether right or left) always landed on the first count. Am I doing it wrong?
Migo,
Thanks for your question. You are probably not doing anything wrong, but let me try and explain it a different way. It is not that your foot does not land on the first count.
If you listen to how the military calls cadence, “Your LEFT, right, left, right and LEFT!” They seem to call out the “LEFT” foot with more emphasis. If you are counting “ONE…two, three, four. ONE. . . two, three, four.” You may find yourself impacting the ground harder on that first count (right or left). Just make sure your feet are landing evenly and softly on every count – “one, two, three, four.”
When I first started working on my cadence, I felt as though my left foot would land harder, “push off” more, and/or I would feel more of a “jolt” throughy body on the first count. Now, I run very evenly on all 4 counts.
Hope this makes more sense.
Terry,
This clarifies things. Your explanation helps a lot. : )
I’m digging your blog, by the way!
Terry,
I forgot to thank you! I appreciate your prompt reply.
The reason counting 1-2-3, 1-2-3, etc. works for me (aside from the fun association with waltz and dancing) is that when I feel I’m slacking, I can easily look at my watch or the treadmill dashboard anytime in my run and adjust my cadence so that I take 3 steps (or more) within a second. I do this for a couple or three seconds and make my adjustments on the run, literally. (For Math enthusiasts, that’s 3 steps per second times 60 seconds equals 180 steps!) I tend to do this during the latter part of my long intervals or a marathon.
Yes, thank you for that visual! I have just worn through the same toes in my 3rd pair of KomodoSports and this article made a bell go off!
Hi Terry, I’m new to minimalist running and am absolutely in love with it, but one thing I’m having trouble with is how to actually increase pace (since before it was all about striding out). Right now if I get my cadence on target, my pace is way slower than what I was running heel-striking. As I’m adjusting I’m just enjoying myself and taking it easy, but I’d like to work up to doing 10K races etc as I was before, so I’d prefer not to come in last! Do you just start covering more ground at 180bpm as you get stronger? Thanks for the help!
Hi Laura,
There is a learning curve on building speed. I used to be in your place – having fun, but running slower. It takes some time, but you start to figure out how to lean (just a little) forward and gain speed while keeping your cadence high. I’m actually faster now barefoot at 39, than I was at 33 when I ran my first half marathon (in shoes). I would say that it took me at least 6 months to learn the form and then the speed began to kick in at a year an a half (however, it could have happened sooner – I just didn’t focus on speed for a long time). I realized I could go faster when I began training others and had to run between groups of my runners – especially trying to catch my fast front runner group.
Hope this helps! Let me know if you have any further questions.
That’s really helpful, thanks Terry! I’ve only been at it for a couple of months now, so it’s good to know to not worry about it and just focus on the form and that it will come eventually. I’ll just have to race under a pseudonym over the next year :) It’s actually a relief in a way to just head out for a run and not be bothered with how fast you’re going (or how far, even, at this point)!
Thanks for the tips on 180 steps. In the past had my metronome 90. I use a iphone app called Tempo advance that works well with my running app RunKeeper.
I also enjoy 1-2-3,1-2-3. I just adjusted the metronome to 180 with the triplet 1-2-3 and went around the house, it felt nice.
That sounds very nice, I like the waltz rhythm. Can you help me setup the correct timing on my metronome app through? Is it still 180 bpm and 3 beats per bar? Just sounds slower then setting it to 180 bpm with 180 beats per bar.
Cheers,
Martin