This is the first Janathon where I haven’t logged a run within minutes of the midnight chimes. I did plan to, I had my kit laid out next to the bubbly but when push came to shove my cold and a deep sleep overcame me and I retired to bed instead.
A truly wild and rocking start to 2015!
So now I have a more sedate, mid-afternoon, Janathon kick off and today’s focus is running cadence.
Everywhere I turn at the moment I see information about running cadence, I feel bombarded. I’ve been reading about efficient cadence in Unbreakable Runner (a very good book about training with Cross Fit Endurance), I’ve been monitoring it on my new Garmin 920XT and this morning I received an interesting video email from James Dunne (Kinetic Revolution) on the subject.
It’s time to dabble. The last time I checked I was running with a cadence of 155 steps per minute. Rather unsurprisingly I am not the model of a lean mean running machine – the typically stated goal for an efficient cadence pattern is 180.
Here’s my attempt at running my legs off for Janathon, guided by the Garmin 920XT metronome feature which was beeping and vibrating at 172/2 bpm.
Although I felt decidedly ridiculous at 172 spm, I don’t think the transition looks very noticeable on my video. In contrast, James Dunne’s YouTube video illustrates a more dramatic change in form following a similar 10% increase in cadence.
I’m tempted to experiment further and see how long I can hold a cadence of 172 spm, I can see that footfall seems to be improved but it strikes me as a rather exhausting improvement.