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Recovery Run Cadence - 180SPM or Whatever

  • 13-01-2016 11:08pm
    #1
    Seanie_H
    Registered Users, Registered Users 2 Posts: 392 ✭✭


    Having being dogged by niggling injuries, a few months ago I became conscious that my SPM was averaging about 160. I put in some extra effort on steps and form and I'm currently feeling fresh and good injury wise. It might be coincidence but it might not. Anyways I really think the focus on form and a 180 SPM is helping a lot.

    My question is, should I be hitting 180 SPM on recovery runs too? Or does it matter?

    Exertion is low so I don't think it's too much of a concern for injury but I'd like to do it right if I'm doing it.


Comments

  • #2
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    You pretty much answered your own question. As long as the effort is low enough anything else doesn't really matter.

    I really would not worry about the potential injury risk during a true recovery run!

    Looking at my own data, I usually have an rpm of 185 on most runs and about 180 for recovery runs, though I certainly do not consciously control my stride pattern.


  • #3
    sconhome
    Registered Users, Registered Users 2 Posts: 5,468 ✭✭✭sconhome


    The higher cadence means you are contacting the ground more over a set distance and pace as your stride shortens but your contact time is shorter and the load on the body is less = stress is lowered.

    In recovery runs let whatever feels natural happen. The more work you do at the 180 the more natural it will feel over time as you are recruiting muscles slightly differently than at 160spm.


  • #4
    Seanie_H
    Registered Users, Registered Users 2 Posts: 392 ✭✭Seanie_H


    Cheers for that. Was out this morning and came in with 162 but hit 192 at stages. I can't say the average nor the peaks felt natural at the slower speed. Something to work on for consistency.

    I'm new to recovery runs, my previous thinking was they were a waste of time.


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