Cadence / Stride Rate

I have become a big advocate of the ChiRunning technique. There are several tactics to learn in this technique, but key is to always run at 180 steps per minute. You can use a lightweight clip-on metronome to help set your cadence.

The 180 steps per minute cadence helps shorten your stride and promotes mid-foot striking. It prevents overstriding which is an unproductive waste of energy, and cause of a lot of extra effort, exertion, stress, and pounding on your body, leading to many common injuries throughout your feet, legs, knees, hips, back.

Whether you are running a fast or slow pace, the ChiRunning technique still recommends 180 steps per minute. You go faster by leaning forward from your bent ankles, and having more thrust and a longer “kicking back” stride behind you.

Breathing

Developing a strategic, consistent breathing pattern goes hand-in-hand with a 180 steps per minute running cadence. I strive to run always taking one breath in per three steps (easier workout) or per two steps (more difficult workout).

Examples

Two examples of using metronome to control breathing and cadence at same time:

3 strides per breath method:

  • Set metronome to
    60 beats per minute (one beat per second)
  • Take
    3 strides (steps) per beat = 180 strides per minute
  • Breath in for three steps (for one second), breathe out for three steps (for one second)
  • This should be a casual, easy-to maintain (non-racing) breathing pace, during recovery workouts, warmups, or fun runs

2 strides per breath method:

  • Set metronome to
    90 beats per minute (three beeps per two seconds)
  • Take
    2 strides (steps) per beat = 180 strides per minute
  • Breath in for two steps, breathe out for two steps
  • This generally is a breathing cadence to use when working harder, at a higher heart rate, such as when in racing or hard workout mode

Other Breathing Techniques 

  • Focus on breathing through your nose instead of primarily through your mouth
  • Practice deep breathing by breathing in and out from stomach (expanding and contracting your stomach), instead of shallow breathing from your chest only.