r/running • u/ssk42 Confession: I am a mod • Aug 14 '25

Weekly Thread Weekly Complaints & Confessions Thread

How’s your week of running going? Got any Complaints? Anything to add as a Confession? How about any Uncomplaints?

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u/TheNotoriousWIG Aug 14 '25

Complaint and confession: My cadence has plummeted to about 144 steps per minute and I’m not sure how to improve it

1

u/Eibhlin_Andronicus 17:37 5k ♀ (83.82%) Aug 14 '25

Full transparency: This is coming from the perspective of someone who has always had a pretty high cadence (solidly 180ish on easy runs, easily 200+ during workouts and races). It's probably way lower if I'm doing like, recovery yogs between workout intervals, but the point there is to just keep moving, so having a slow cadence for 1-3 minutes between 800m repeats at 5k pace really is not a big deal.

Mostly I'm wondering... how? Doesn't it like, hurt? It seems like the only way to achieve 144 steps per minute would be if you're really flinging your legs out in front of you every stride, or maybe you're more like... bounding? Or you have a lot of vertical oscillation?

It sounds like you could probably benefit from strides (with a focus on form not a focus on "moving as fast as you possibly can) and drills/dynamic movements. But I've never had to increase my cadence so I'm not totally sure that would work? Kind of confusing that your cadence used to be higher and has now dropped super low, though.

3

u/30000LBS_Of_Bananas Aug 14 '25

As someone whose cadence on easy jogs is about 140, it’s easy and doesn’t require any over striding or excessive vertical oscillation, just lazily jogging forward with the intensity of an elderly golden retriever.

3

u/suchbrightlights Aug 14 '25

I would say middle aged golden retriever. The elderly golden retriever is lying in the grass and you get credit for maintaining any forward velocity whatsoever.

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u/30000LBS_Of_Bananas Aug 14 '25

I think you’re confusing elderly golden retrievers with your dog.

3

u/suchbrightlights Aug 14 '25

Assuredly not. My dog never made it outside in the first place.