Cadence of a 'good' barefoot runner?

Discussion in 'Barefoot & Minimalist Running' started by Jaap Francke, Jan 15, 2018.

?

What is your cadence on easy surface? Are you tall or short?

  1. <175 (length below 6 foot 1 inch)

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  2. 175-180 (length below 6 foot 1 inch)

    3 vote(s)
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  3. 180-185 (length below 6 foot 1 inch)

    1 vote(s)
    20.0%
  4. 185-190 (length below 6 foot 1 inch)

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  5. 190-195 (length below 6 foot 1 inch)

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  6. >195 (length below 6 foot 1 inch)

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  7. <175 (length above 6 foot 1 inch)

    1 vote(s)
    20.0%
  8. 175-180 (length above 6 foot 1 inch)

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  9. 180-185 (length above 6 foot 1 inch)

    0 vote(s)
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  10. 190-195 (length above 6 foot 1 inch)

    0 vote(s)
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  11. >195 (length above 6 foot 1 inch)

    0 vote(s)
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  1. Jaap Francke

    Jaap Francke
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    Hi all,

    I read a lot of stuff on barefoot running and it is clear that one should have a high cadence.
    I'm 6 foot and 4 inch and have trained my cadence using a metronome.
    Result is that I increased my cadence from 165 to 175 without a metronome and without paying attention.
    If i concentrate or use the metronome, I can get it to 180, but it will drop as soon as i stop doing that.

    So I'm curious, what cadence experienced runners actually have. I couldn't find any statistics.
    So maybe a poll gives some interesting results....
     
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  2. Jaap Francke

    Jaap Francke
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    By the way, in a similar poll on a Dutch facebook group for barefoot runners, I found that only few barefooters get above 180.
     
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  3. Einar

    Einar
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    For me cadence depends from surface hardness and temperature.
    At beach in warm wheather 175, hard surface 180.
    Now at winter, if minus degrees Celsius, my cadence close to 200. When body gets warm - 185-190
    Edit - height 176cm
     
  4. Jaap Francke

    Jaap Francke
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    Interesting! I am assuming a relation between cadence and length.
    I wasn't expecting a correlation between temperature and cadence.

    Thanks!
     
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  5. Tristan

    Tristan
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    It also depends on speed, are you talking about just going out for a typical moderate run?

    I've used a metronome app for years, not every time but often. Haven't used in a year or so. I was way under 180 initially but I've worked it up to just about 180. If I'm racing I can hit 180-190 usually, for 5k might be 190+ at 6 minute mile pace (I'm 5'9").
     
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  6. Christian Lemburg

    Christian Lemburg
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    I think it is not helpful to focus on the "magic number" of 180 steps per minute. The initial observation that led to the number of 180 was that elite runners in competition run at 180 or more. How these runners run has little to do with us recreational runners. They are so fast ... it is absolutely amazing, a different world. Many elite runners run at 195 or even above 200 at top speed. But let's be clear - that is all-out sprinting speed for us recreational guys. Look at your stride rate then. Ah!

    Increasing cadence helps to avoid injuries by avoiding overstriding and lessening impact forces. To avoid injuries, run with more small steps at any given speed. If you want to increase your performance, you need to both work on your cadence and your ability to generate power on ground contact. That will increase impact forces, and lead to a higher injury potential.

    Don't focus on the magic 180.

    Relax, and dance through the landscape :) ...
     
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  7. Jaap Francke

    Jaap Francke
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    Yes, I was thinking of a moderate run.
     
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  8. Jaap Francke

    Jaap Francke
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    Nice advise!
     
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