Cyclists with a "Running" Problem

[Jurgens Smit]

How do you guys measure stride and cadence?

 

I typically train with my Wahoo HR belt and my iPhone. Would love a watch but way un-affordable for me at this stage.

[Hacc]

How do you guys measure stride and cadence?

 

I typically train with my Wahoo HR belt and my iPhone. Would love a watch but way un-affordable for me at this stage.

I am not sure about stride, but found this on Cadence:

https://runnersconnect.net/improve-running-speed-step-frequency-and-step-length/

How to calculate cadence

To determine your own cadence, simply count the number of times your left foot hits the ground whilst running for 30 seconds. Let’s imagine yours turned out to be 40.

Double that to get the total for 60 seconds (80); then double it again to get the total for both feet (160).

Your cadence (for that particular running speed) is therefore 160spm. 

Another Interesting article to read:

http://www.scienceofrunning.com/2010/11/speed-stride-length-x-stride-frequency.html

[Mudsimus]

Is anyone on here using the Suunto Ambit3 Run?

[shaper]

I am not sure about stride, but found this on Cadence:

https://runnersconnect.net/improve-running-speed-step-frequency-and-step-length/

How to calculate cadence

To determine your own cadence, simply count the number of times your left foot hits the ground whilst running for 30 seconds. Let’s imagine yours turned out to be 40.

Double that to get the total for 60 seconds (80); then double it again to get the total for both feet (160).

Your cadence (for that particular running speed) is therefore 160spm. 

Another Interesting article to read:

http://www.scienceofrunning.com/2010/11/speed-stride-length-x-stride-frequency.html

 

Much easier just looking at my fenix 3   

 

I try to keep my cadence between 176-179 on my longer runs and my average stride length is around 1.05m

[Mudsimus]

Huge special on Brookes shoes and Garmin watches on onedayonly.

[Lexx]

Is anyone on here using the Suunto Ambit3 Run?

I am

[Ferret69]

Ha ha.. Shot guys.. Just a tester to see where I'm at.... Trust me.. No silver on the cards... I'll be happy with a 8:20

 

 

At a Comrades roadshow I went to a few Years ago Fordyce threw out 4 Targets to hit to Run a Silver comrades

 

These needed to be done between 1 Jan and race day

 

Sub18 min 5km, sub30min 8km, sub3 Marathon and min 1800kms Training.

 

in 2015 I only hit the 5km and ran 8h02.  (17.58/30.09/3h04/1620kms)

 

in 2016 I hit all 4 and ran my 7h01  (16.57/27.42/2h47/2125kms)

 

Obviously there are many exceptions to every "rule" though

Edited May 12, 2017 by Ferret69

[Ferret69]

Training for a fast Marathon last year after Comrades I got quite caught up in the Cadence/ Stride Length debate

 

It makes sense, that the bigger the steps and the More steps you take per minute, the more ground you will cover in a minute, and THUS the faster you will run...

 

I got my 5km PB run to 192 cadence and 1.51m ave stride length...

 

Obviously the stride length will lengthen downhill's and shorten on inclines.

 

But it is definitely something worth working on in the OFF season...

[Lexx]

At a Comrades roadshow I went to a few Years ago Fordyce threw out 4 Targets to hit to Run a Silver comrades

 

These needed to be done between 1 Jan and race day

 

Sub18 min 5km, sub30min 8km, sub3 Marathon and min 1800kms Training.

 

in 2015 I only hit the 5km and ran 8h02. (17.58/30.09/3h04/1620kms)

 

in 2016 I hit all 4 and ran my 7h01 (16.57/27.42/2h47/2125kms)

 

Obviously there are many exceptions to every "rule" though

I must remember this. Will work hard on my off season.

[Jackes]

But maybe you have a point there. Look at all those Kenyans, they have huge stride lengths.

 

This.  I hear everywhere about shorten strides in increase cadence, but then I look at the strides of these folks and the David Gatebe's of this world and eeerrrmmmmm......  

[Mudsimus]

This. I hear everywhere about shorten strides in increase cadence, but then I look at the strides of these folks and the David Gatebe's of this world and eeerrrmmmmm......

They might have big stride lengths, but cadence of 190+ and front landing just infront of COM. If you have a big stride and you plant your foot way infront of your body you will be very inefficient and probably get injured.

[Jackes]

They might have big stride lengths, but cadence of 190+ and front landing just infront of COM. If you have a big stride and you plant your foot way infront of your body you will be very inefficient and probably get injured.

 

Certainly, but forcing your strides smaller than natural feels like exactly that, forcing and not comfortable and I don' think that is right either?

[Mudsimus]

Certainly, but forcing your strides smaller than natural feels like exactly that, forcing and not comfortable and I don' think that is right either?

While I was injured I forced a smaller stride with quicker cadence. While it helped my injury I got slower and my running style was becoming more of a shuffle, mainly because I couldn't maintain the higher cadence. So I think the key is to find the perfect balance between stride and cadence.

Edited May 12, 2017 by Mudsimus

[Stretch]

At a Comrades roadshow I went to a few Years ago Fordyce threw out 4 Targets to hit to Run a Silver comrades

 

These needed to be done between 1 Jan and race day

 

Sub18 min 5km, sub30min 8km, sub3 Marathon and min 1800kms Training.

 

in 2015 I only hit the 5km and ran 8h02.  (17.58/30.09/3h04/1620kms)

 

in 2016 I hit all 4 and ran my 7h01  (16.57/27.42/2h47/2125kms)

 

Obviously there are many exceptions to every "rule" though

 

Thats insane...the thought of knocking a solid minute off my 5km and my 8km seems almost unattainable!

[Ferret69]

Thats insane...the thought of knocking a solid minute off my 5km and my 8km seems almost unattainable!

 

 

if you can run 18.50 you can run 17.59

 

And if you can run 3.35 per km over 5kms you can run 3.45per km over 8kms..

 

Asics Sub 3 training program, google the pdf... if you follow that, the track work will get those times down and an easy sub3.

 

You right there already

[Andrew Steer]

if you can run 18.50 you can run 17.59

 

And if you can run 3.35 per km over 5kms you can run 3.45per km over 8kms..

 

Asics Sub 3 training program, google the pdf... if you follow that, the track work will get those times down and an easy sub3.

 

You right there already

 

Stretch is definitely Silver medal material in my sometimes not as humble as it should be opinion 

 

Next year 

 

I'm definitely going to be looking at speed after Comrades, I'm not built for it with my short legs and not so petite build, but it's gonna be fun pushing it and trying anyway. Do the best with what you have been given and all that.

 

Goals for post Comrades - sub 4 marathon, sub 1:40 half and a sub 20 minute 5km 

 

Bring on the pain