First sub 30 minute 5K today since back from injury, also been told I cant change from Sunderland half marathon to 10K so might just give it a shot and potter around hoping my calf survives
-
The forums will be unavailable for a few hours on Saturday 6th June, when they do return they will initially be in a degraded state with some features missing, but normal posting/reading will be possible. The main website will not be affected by these updates.
New user registrations are currently disabled.
Running Thread 2026
- Thread starter Daydream Believer
- Start date
billybobmackem2312
Striker
First 2 weeks back into running, inspired by my sister in law running the London marathon. Absolutely loving it but mental how unfit you lose fitness, and how quick it comes back.
Tips for improving cadence? I’m 6’7 and my runna app tells me my cadence is 137, I’ve read it should be 180? Nee idea how I’d get to that, feel like I’m taking baby steps as is
Tips for improving cadence? I’m 6’7 and my runna app tells me my cadence is 137, I’ve read it should be 180? Nee idea how I’d get to that, feel like I’m taking baby steps as is
Adzy
Midfield
There's people on here way more informed than me but personally imo, if you're just getting back into things I wouldn't get too bogged down in technicalities. Just take most of your miles easy and gradually increase them over time. Then when you have built up a bit of a base you can start looking at and working on things in more detail. Cadence, HR, fueling and amount of rest will vary from person to person so I wouldn't get concerned if you're numbers are different.First 2 weeks back into running, inspired by my sister in law running the London marathon. Absolutely loving it but mental how unfit you lose fitness, and how quick it comes back.
Tips for improving cadence? I’m 6’7 and my runna app tells me my cadence is 137, I’ve read it should be 180? Nee idea how I’d get to that, feel like I’m taking baby steps as is
billybobmackem2312
Striker
Thanks mate.
connolly_31
Winger
Whilst I agree with a lot of this a cadence of 137 is a very low one! What sort of pace are you jogging at? I.e. your easy pace that you could hold for a while?
Well done for getting back out there tooFirst 2 weeks back into running, inspired by my sister in law running the London marathon. Absolutely loving it but mental how unfit you lose fitness, and how quick it comes back.
Tips for improving cadence? I’m 6’7 and my runna app tells me my cadence is 137, I’ve read it should be 180? Nee idea how I’d get to that, feel like I’m taking baby steps as is
SR7
Striker
I had no idea cadence was even something that was measured until I saw this comment
just checked my last five runs and mine has been between 167 and 169, consistently. I've read online, it should be higher, but I'm not sure whether being a short arse means mine is actually about right?
connolly_31
Winger
167-169 is completely fine for the easier runs. Mine is right in that space too and no matter what I try I’ll never get to this mythical 180 utopian way of running.I had no idea cadence was even something that was measured until I saw this comment
I’m 165-169 on easy runs and 180-185 at 5k pace.
Being short would usually mean a higher cadence from my limited research but then I seen somebody win the CLS parkrun in about 16mins and his cadence ave was 180 and he was about 5”7.
The higher the cadence, the less time spent exerting all weight through the leg, which can reduce injury. I tried to up mine and it just felt so weird. Genuinely felt like Michael Flatley on a run and doing it changed my mechanics and form which developed a knee issue for me. So my numbers above are my optimum in my opinion and that of my physio.
SR7
Striker
Easier runs
billybobmackem2312
Striker
Yeah really easy pace “conversational pace” as runna likes to call it. Around 7.30 per km.
I’m conscious of not over striding and landing under my hips but cannot get the cadence up. It could purely be a speed thing?
That’s how I feel atm trying up cadence, like a toddler walking towards a plug socket
Last edited:
connolly_31
Winger
I’d still expect a higher cadence in all honesty, try thinking about light touch on the ground. Use your arms a bit more to increase the cadence. It only looks silly to you, nobody else will notice at all.Yeah really easy pace “conversational pace” as runna likes to call it. Around 7.30 per km.
I’m conscious of not over striding and landing under my hips but cannot get the cadence up. It could purely be a speed thing?
That’s how I feel atm trying up cadence, like a toddler walking towards a plug socket
Feels like you may be over striding at 137 cadence, although I’ve not seen you run and I’m purely guessing on what you’ve said.
Don’t aim to get it up to 165 or anything. Each run just try to up it ever so slightly. Aim 140 next run
Any advice I’m giving is purely amateur advice mind and just things that worked for me.
billybobmackem2312
Striker
Thank mate, I’ve got a 6.5km easy run tomorrow so will try my best, take more strides etc. I could be overthinking it tbf, it’s just what my Runna app tells me my cadence is, which may not be accurate as I’m using an Apple Watch to log the runs.
connolly_31
Winger
Should always have runs that feel easy mateEasier runs
even if that means run-walk-run. It’s where you’ll build your aerobic base. Check out Jeff Galloway for some plans. He also does cadence focused runs involving just 20sec bursts of looking like the geordie dancer whilst pushing your cadence to 180+
They work like
Just try 10-20sec bursts of upping the cadence but don’t overthink it. Nowt worse than trying to run and thinking about too many things. It’s meant to be enjoyable so enjoy it. Just little bursts of trying to turn the legs over quicker and you’ll be golden.
I genuinely believe your reading may be off from the watch in all honesty
Last edited:
SR7
Striker
Ill check him out mate, thank you. I signed up for a 10k next weekend, which I'm now not looking forward to, I know I can do it sub one hour if I try though.Should always have runs that feel easy mate
Check out Jeff Galloway for some plans. He also does cadence focused runs involving just 20sec bursts of looking like the geordie dancer whilst pushing your cadence to 180+
They work like
connolly_31
Winger
billybobmackem2312
Striker
Nice one.Should always have runs that feel easy mate
Check out Jeff Galloway for some plans. He also does cadence focused runs involving just 20sec bursts of looking like the geordie dancer whilst pushing your cadence to 180+
They work like
Just try 10-20sec bursts of upping the cadence but don’t overthink it. Nowt worse than trying to run and thinking about too many things. It’s meant to be enjoyable so enjoy it. Just little bursts of trying to turn the legs over quicker and you’ll be golden.
I genuinely believe your reading may be off from the watch in all honesty
I’ve seen a few tips of trying to run thinking there’s a bar coming out the opposite ankle and stepping over it, to help pick my legs/knees up.
Will see how I get on.
SR7
Striker
You must be logged on to see external links
connolly_31
Winger
All sorts of crazy techniques. Personally I think that the arms drive the legs so power the arms more and the cadence naturally follows. Good luck, let us know how you get on.
billybobmackem2312
Striker
Will do marra.
connolly_31
Winger
Houghtoner
Winger
Got within about 15 seconds of my 5k PB (which is 22.28) at Herrington Park Run last week. Harder this week cos was wearing my reserve trainers and weather was atrocious.
Onto the Sunderland City 10k next week
Onto the Sunderland City 10k next week
