Cadence in Running and Fitness Walking

"CADENCE" pt. 1

 

Cadence refers to how fast your feet are moving, otherwise referred to as "turnover" or "rpms." The main idea here is that you should increase the speed of your feet.  For example, if you are on a stationary bike there is usually a readout for RPM.  On the bike continually work on increasing this number.  If you are initially at 50, aim to increase to 65-70.  If you are at 65, try to hold 80-85.  If it is too difficult to sustain the higher cadence continuously then use "intervals;" short chunks of high cadence interspersed in steady cadence. 

 

Keep in mind this is increasing the speed of your feet, not the "level" of resistance. You can get better benefit and increase your fitness by keeping the resistance at a relatively easy level.  Just move your feet faster.

 

The same holds true for fitness walking.  If you are walking to get into better shape, increase your cadence.  Moving your feet more quickly will get you breathing harder and moving faster.  This is not to say take longer steps. On the contrary, it usually means that you should take shorter steps.  In the case of walking, it is important to use your arms to set the rhythm for your feet.  You must bend at the elbows and keep your wrists close to your ribs.  Now get those arms pumping in short quick strokes.  No wild swinging.  Short quick strokes. 

 

An easy way to gauge your walking cadence is to count left-foot strikes for 15 seconds and multiply by 4.  That is your rpm cadence .

 

Fast feet, the arms are moving...you will notice with the increased walking cadence that it is easy to hold quite a bit of momentum.  That is good.  Now the trick is to keep holding that momentum.  You will be breathing a little hard but not gasping for breath. If you are gasping, then take shorter steps.  But keep the cadence up. 

 

This kind of training--high cadence paired with low resistance/short strides--challenges the body to make a special kind of adaptation: "neuromuscular."  Namely, your brain develops the ability to signal your body to move quickly.  Once you get good at taking short steps with high cadence, then soon you will be taking medium length and longer strides while at the same time holding that higher cadence. Same with the bike...high gear + high cadence = speed.  

 

I figured this out while training several women in a Power Walk class.  After 4-5 weeks of power walking , I realized I was improving my own fitness.  Keep in mind I was in prime Ironman form (10:11 at Vineman).  But during those Power Walk sessions we always kept high cadence, which really added strength to my legs and stamina to my lungs.  

 

Okay, I can't resist making an Ironman triathlon comment.  If you are training for an ironman, or for most people a marathon for that matter, you are well advised to spend some time doing power walk training.  Not only is it a gentle break from running, but in all likelihood you will spend a significant amount of time walking during your race. 

 

Fitness clients get out there and try it!  Increasing cadence will feel awkward at first, but stick with it.  Remember, "short quick steps."  On a treadmill or outdoors, count left-foot steps for :15 and multiply x 4.  On the stationary bike, watch RPM.