Why Increasing Your Run Cadence Matters in Ironman 70.3 & Ironman Distance Triathlon

For myself. I am competitive athlete at heart. Beyond coaching, I am always looking for ways to improve my performance and get the most out of myself on race day. If you are an ambitious triathlete looking to take your performance to the next level. one key strategy you should consider is increasing your run cadence. In this article, we'll delve into the compelling reasons why elevating your run cadence can be a game-changer for Ironman 70.3 and Ironman distance triathlons. Not only will we discuss how this impacts your running economy and prevents injury, but we'll also show you how it can lead to faster run splits. Let's dive in. I want to start this off by saying there is no "perfect" number for everyone. This is very much individual & will take some self regulation & monitoring to find out what works best for you. I think it's responsible to make a general assumption that most Age Group triathletes looking put out faster splits, be more competitive etc. Can all benifit from a increase in running cadence.

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Running Economy

Running economy, simply put, is your body's ability to run efficiently. It's like making your energy work smarter, not harder. A higher run cadence (the number of steps you take per minute) can significantly boost your running economy. Scientific studies have shown that when you increase your cadence, your stride length shortens, which can reduce ground contact time and energy expenditure.

When we overstrike & have a sub-optimal cadence it leads to more muscular recruitment/breakdown which isn't what we want when running marathons & half marathons off the bike. Increasing cadence even if its 5-10SPM greater, reduces the muscular breakdown & lowers stimulus of our muscles, which means you'll be able to sustain your pace longer, saving precious energy for the latter stages of your race.

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Preventing Injury

Endurance athletes often face the specter of overuse injuries, and triathletes are no exception. The good news is that increasing your run cadence can play a pivotal role in injury prevention. How, you ask? By shortening your stride and increasing your cadence, you decrease the impact forces with each step. This reduces the stress on your joints and muscles, ultimately lowering the risk of injuries like shin splints, stress fractures, and IT band syndrome. A win-win, isn't it?

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Faster Run Splits

Now, let's get to the nitty-gritty—the ever-coveted faster run splits. It's no secret that speed is a precious commodity in the world of triathlons. Increasing your run cadence is like hitting the turbo button on your performance. When you maintain a higher cadence, you cover more ground in less time. This doesn't mean you need to sprint the entire run, but maintaining a faster rhythm can make those daunting run segments more manageable. The result? You'll not only finish stronger but also achieve those personal best times.

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So What is a "Perfect Cadence" The ideal run cadence can vary from person to person based on factors such as height, stride length, and running speed. However, a commonly cited target cadence is around 180 steps per minute (spm). This figure is often mentioned in the running community as a guideline for efficient running. Although it's essential to note that what's considered ideal can vary based on individual characteristics and running goals. I took a look at an academic source that discusses the 180 spm guideline: . (Influence of stride frequency and length on running mechanics: A systematic review. Sports Health, 6(3), 210-217.)

This source discusses the concept of muscle-tendon interaction and the role of elastic energy in human walking. While it focuses on walking rather than running, it provides valuable insights into the relationship between cadence and energy efficiency in human locomotion.

It's important to keep in mind that the "ideal" cadence may vary from person to person, so it's best to experiment and find the cadence that works best for your individual running style and biomechanics. The 180 spm guideline is a good starting point, but it's not a one-size-fits-all solution. At the end of the day, focus on making small improvements, take a look at your current cadence & simply make an effort to increase is a few STP! That will be a great step in the right direction.

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The Science Behind the Cadence Boost

Don't just take my word for it; the science supports the cadence boost strategy. Studies by renowned experts in the field of sports science, such as Dr. Jack Daniels, have shown that increasing your cadence can lead to tangible improvements in running economy and overall performance. His research found that even a modest increase in cadence can produce significant benefits.

In conclusion, increasing your run cadence is a powerful yet often underutilized tool in the arsenal of triathletes aiming to excel in Ironman 70.3 and Ironman distance races. By enhancing your running economy, preventing injuries, and ultimately improving your run splits, you can move in the right direction towards your true potential as a triathlete.

So, if you're looking for that edge in your next race, start by paying attention to your cadence. It's the subtle change that can make a significant difference, and who knows, it might be your ticket to the podium.

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Reference List Daniels, J. (1984). A physiologist's view of running economy. Medicine & Science in Sports & Exercise, 16(3), 319-327.

Heiderscheit, B. C., Chumanov, E. S., Michalski, M. P., Wille, C. M., & Ryan, M. B. (2011). Effects of step rate manipulation on joint mechanics during running. Medicine & Science in Sports & Exercise, 43(2), 296-302.

Schubert, A. G., Kempf, J., & Heiderscheit, B. C. (2014). Influence of stride frequency and length on running mechanics: A systematic review. Sports Health, 6(3), 210-217.

Novacheck, T. F. (1998). The biomechanics of running. Gait & Posture, 7(1), 77-95.

Ishikawa, M., Komi, P. V., & Grey, M. J. (2005). Muscle-tendon interaction and elastic energy usage in human walking. Journal of Applied Physiology, 99(2), 603-608.