Why You Should Improve Your Running Cadence

Goodmorning runner and welcome back to The Running Week! 🏃🏾‍♀️

In today’s edition:

1. How To Improve & Increase Your Running Cadence 

2. Ice Bath Benefits & What Is The Optimal Time To Stay In

3. He Ran 3,000 Miles Across The US To Raise Money For Animals

4. Sub 1h20 Update & I Met A New Running Friend!

As always thanks for being here, let’s get to it!

How To Improve & Increase Your Running Cadence

Let's begin by understanding what cadence is and how we measure it.

Cadence is simply the number of steps we take per minute while running. Most modern GPS watches come equipped with accelerometers that can track your strides and provide you with this data after your run.

However, if you have an older watch without this feature, you can use a chest strap like the Garmin HRM Pro or the Wahoo Tickr, which can measure your stride rate. (no affiliate link)

Alternatively, you can manually monitor your cadence by counting the number of steps your right or left foot (whichever you prefer) takes in 30 seconds and multiplying it by four.

But why Cadence is so important? Runners with a low Cadence tend to overstride, landing with their feet too far in front of them. This can lead to heel striking and excessive load on the body, increasing the risk of injuries.

By increasing your Cadence to the 170-190 range, your feet will land more underneath your center of mass, using a tripod landing, which helps your body absorb the impact more effectively.

Research from a 2011 study suggests that increasing your cadence by 5% to 10% from your normal running pace can decrease vertical movement and braking force at contact with the ground.

This means you waste less energy moving up and down, making your runs more efficient.

Recent studies have shown that this reduced strain leads to a lower risk of injury:

• Effects of stride length and running mileage on a probabilistic stress fracture model;

• Effects of step rate manipulation on joint mechanics during running;

• Effect of Increasing Running Cadence on Peak Impact Force in an Outdoor Environment.

You might have heard of the magic number, 180 steps per minute, often coined by Jack Daniels. However, it's important to note that everyone has their Cadence range.

For example, my easy runs sit around 170, but during half-marathon pace work, it goes up to 185, and during an all-out 5k, it's around 190. The sweet spot for most runners is between 170 and 190, so aim to be in that range.

How to increase your cadence

One effective method is to use a metronome.

Many Garmin watches have a built-in metronome app that you can set to your target Cadence. You can also find apps for your phone or playlists on Spotify that match the desired beats per minute (BPM).

Remember, don't jump straight to your target Cadence from your current one. Gradually increase it by 5 BPM every few weeks to avoid overloading your body.

Additionally, consider reducing your stride length slightly instead of trying to run much faster. Focus on landing your feet under your center of mass to visualize the proper running form. Including stride-outs at the end of your run, running at around 95% effort for 10-20 seconds, and doing some downhill reps can naturally increase your cadence and retrain your body's movement pattern.

As always, patience is the key!

Increasing your cadence will take a few months. I personally took a couple of months to go from 160 to 180. Stick to the gradual progression, and soon you'll notice improvements in how you cover the ground and reduce your injury risk.

Once you're confident with your cadence numbers and have achieved a desirable range, it's time to work on your stride length.

Increasing both your cadence and stride length will result in faster running and the potential for personal records (PRs).

Focus on taking smaller steps, not running faster. The speed will come naturally with practice. Start with shorter efforts, like hundred-meter strides with an exaggerated high cadence. Gradually work up to your target cadence and incorporate workout sessions specifically designed for a higher cadence rate, such as sprints or strides down a slight incline.

Pay attention to your arms as well, as they play a crucial role in driving your legs. Actively driving your arms can help increase your cadence.

Remember, running is a journey, and mastering your cadence is one step closer to becoming a better runner. So, take it step by step, and you'll reap the rewards of faster, more efficient, and injury-free running.

Keep me posted on your progress, experiment with these tips and let me know how you progress with improving your cadence – Remember that you can always reply to my emails, i’m happy to read your story and progress!

Trivia Question: What is the term for the measurement of the amount of energy (in calories) burned while running?

Find the answer at the end of this email.

5 Ice Bath Benefits & What Is The Optimal Time To Stay In

Post-exercise ice baths, or cold water immersion, is a popular recovery and injury-prevention modality in athletic training and sports rehab.

Even though the evidence demonstrating the efficacy of post-workout ice baths on recovery has been inconclusive, many elite and professional runners swear by their chilly soak.

Curious to see if ice baths may be a missing piece of your running recovery and performance?

First thing first, an ice bath is a form of cryotherapy (cold therapy). It involves soaking the legs, hips, and lower back in a tub of very cold water or ice water after a workout to reduce inflammation and soreness.

Do Ice Baths Really Work?

There have been conflicting results from studies investigating the efficacy of ice baths on muscle recovery. Some studies have shown significant decreases in muscle soreness and inflammatory markers, while others have not. Similarly, some studies have shown performance benefits whereas others have not.

Other studies have concluded that ice baths may be an effective recovery modality, but no more so than active recovery options like light jogging.

Here’s the studies I found:

1. Don't Lose Your Cool With Cryotherapy: The Application of Phase Change Material for Prolonged Cooling in Athletic Recovery and Beyond;

2. The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise;

3. Adaptations to Post-exercise Cold Water Immersion: Friend, Foe, or Futile?

5 Ice Bath Benefits

There are several potential ice bath benefits for runners:

1. Ice Baths May Reduce Muscle Soreness

Sore after a race, long run, or hard workout? The primary purpose of ice baths is to reduce muscle soreness and many studies have indeed demonstrated that ice baths can reduce soreness after exercise.

The cold exposure causes the blood vessels in your submerged legs and hips to constrict. When you get out of the ice bath, these blood vessels dilate rapidly, flushing out the metabolic waste products that can cause delayed-onset muscle soreness (DOMS) and increase nutritive blood flow.

2. Ice Baths May Reduce Inflammation

The cryotherapy and hydrostatic pressure of water against your legs in an ice bath can reduce inflammation after a run.

3. Ice Baths May Reduce Post-Workout Fatigue

The decrease in DOMS and other recovery-promoting benefits of ice baths can reduce fatigue after your run so that you bounce back faster for the next workout.

4. Ice Baths May Improve Sleep

There is some evidence to suggest that cold water immersion therapy may improve sleep. However, it’s important to note that results were most favorable when the entire body was submerged, including the athlete’s head.

This benefit is thought to be largely due to the effect of the ice bath on the central nervous system.

5. Ice Baths May Increase Mental Toughness

Perhaps the most uncontested of the ice bath benefits is the mental toughness you can develop by forcing yourself to get in and endure the wildly uncomfortable soak.

Running takes grit, determination, and perseverance, and many elite athletes say that training yourself to endure an ice bath translates to your toughness as an athlete.

When you dip your toe into an ice bath, everything in your head screams, “I can’t get in that!” – However, if you work up the nerve and get in, the initial intense discomfort quickly wanes as you become numb.

Much like staring down a difficult and daunting workout or race, you find that your mind can try to talk you out of things you can absolutely do.

How Cold Should An Ice Bath Be And How Long Should You Stay In

Water freezes at 0 degrees C and 32 degrees F. Most rehabilitation specialists say an ice bath should be about 10-15 degrees °C or 50-60 degrees °F.

The answer to how long should an ice bath be is what generally pulls us away from the idea. The general consensus from the literature is that the ideal length of an ice bath is 10-15 minutes.

This maximizes the cryotherapy benefits of cold water immersion without inducing excessive stress or putting tissues at risk of frostbite or the body at risk of hypothermia.

If you are new to ice baths, start with 5 minutes and gradually work your way up to a maximum of 15 minutes.

What To Do After An Ice Bath

After an ice bath, carefully get out, towel off completely, and put on warm, dry clothes. Note that your feet may be numb, so you should move around carefully and deliberately so that you don’t fall.

If you are really cold, you might consider taking a warm shower and drinking hot beverages. Be careful with the temperature of your shower water as your skin may not be able to properly detect how hot the water is.

…But Are Ice Baths Dangerous?

Ice baths are generally considered safe for most runners with a few notable precautions:

Extended cold exposure can lead to frostbite or hypothermia.

Do NOT stay in the ice bath longer than 15 minutes.

If you suffer from circulation issues or have peripheral neuropathy, do NOT take an ice bath without consulting your healthcare provider first.

If you are pregnant, have diabetes, cardiovascular disease, hypertension, low blood pressure, or POTS, ice baths may not be safe.

In each case, it’s always a good idea consult your healthcare provider prior to trying the cold therapy.

How to Do An Ice Bath At Home

Unless you have access to an athletic training room, chances are you’ll have to fashion an ice bath at home. You’ll need a bathtub or a very large container like a child-sized swimming pool.

Fill the tub with cold water and ice. Most experts recommend a water-to-ice ratio of 3:1.

Unless you only want to soak your lower legs, fill the tub as high as possible, leaving room to accommodate the water your body will displace when you get it.

Wait about 10 minutes to allow the water to chill. If you have a thermometer, you’re striving for 10-15 degrees °C or 50-60 degrees °F.

Take a deep breath and get in and soak for 5-15 minutes.

That’s it!

Let me know if you decide to try to take an ice bath!

The Guy Ran 3,000 Miles Across The Country To Raise Money For Animals

Timmy Zhou, a 22-year-old with a passion for conservation and environmental issues, took on the ambitious challenge of running from Los Angeles to New York to raise awareness and funds for wildlife conservation.

Although not an elite athlete and new to running in the summer of 2020, Zhou trained for over two years, completing multiple ultramarathons to build his endurance.

Documenting his journey on TikTok, Zhou amassed a following and inspired others, including running TikTokers, to join him on his cross-country trek.

Throughout the 88-day journey covering 3,095 miles, Zhou ran an average of at least 35 miles per day and sometimes more, with only a few supporters, including his girlfriend and Moose, his dog.

@timgoesfar

Raising $100,000 for @vetpaw #runtok#runcommunity #ultramarathontraining #runacrossamerica #runtraining#runningjourney #forrestgump #ultra... See more

His dedication and determination paid off, as Zhou successfully completed the challenge and raised over $20,000 for VetPaw, the charity he chose to support!

Congratulations Timmy!

Road to Sub 1h20 update

Last week's training block was ~80km:

1. Monday: 45min Easy

2. Tuesday: Gym

3. Wednesday: AM Fartlek 10 * 30secs ON + 30secs OFF & PM Gym

4. Thursday: AM 1h15 Easy + PM Gym

5. Friday: 40min Easy + 10min Tempo

6. Saturday: 8*400m Z5

7. Sunday: AM 50min Easy + PM 35min Easy

I’m still increasing my weekly mileage and last week I reach 80km plus I'm going regularly 3-4 times a week to the gym and i’m following a strength plan to reduce the risk of injury and run faster.

Obviously I keep doing 2-3 speed session a week to get my body used to sustaining a faster pace.

I will continue to increase my weekly mileage until I exceed 100km and beyond, let’s see what happens during next week!

Oh! Almost forgot! During one of my lasts session i met another runner! He prefers to do trail running and he told me there are awesome trails here in Gran Canaria! Most likely in the next few weeks I will go to try the trails with him! Obviously I will take you with me with photos and stories! 💪🏻

Just for Laughs 😂

Trivia Answer: Caloric expenditure. Here’s an interesting article about “How many calories running burns“.

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From your running friend that's it for today! I hope you enjoyed it!

Talk to you next Monday!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your new running friend.