In this episode of the RunRX podcast, Coaches Valerie and Caroline share why running at a slower cadence is more comfortable for some people. Tune in now!

Timestamps of big takeaways

Comfortability at a Lower Cadence and Muscle Elasticity

[0:35] Coach Caroline tells us she feels more comfortable at a slower cadence, and Coach Valerie explains she doesn’t have a rule for a certain cadence. However, around 180 cadence gives you the ability to use muscle elasticity.

[1:46] When it comes to running, three primary forces are at work: gravity, ground reaction force, and muscle elasticity. These forces collaborate as a unit. Its not magic - it's the result of the ability to pull the foot up at the appropriate time.

Comfortable Being on the Ground

[2:55] In running, you can either push back your foot or you’re reaching with the front. You will never see a runner with both feet in the air. Something more comfortable necessitates more muscular effort but less cardiovascular effort.

Control Freak Mentality

[3:44] When Coach Valerie started running, she considered herself a control freak. She believes that if her action can be controlled, she can control her run. Running is free-falling, so you need to be comfortable being uncomfortable.

Running is Never Effortless

[5:10] Running can be the hardest thing to do, and never effortless. The actual pulling of the foot is not an effort nor work but a challenge. The action here is breathing, holding the shoulders, ear, and hips in line.

Thoughts on Not Being Able to Let Go

[6:39] Coach Valerie suggested that you pay attention to your breathing and where you are. There is no such thing as falling on a treadmill. As a result, it's one of the best places to work on your upper body posing. Lower the speed if you're having trouble with the lower part of your run on a treadmill. Despite running slowly, a high cadence is still possible. People sometimes get stuck because they want to run faster.

Curb Run

[8:09] Coach Caroline shared her experience during a curb run with Coach Valerie. They did a challenging curb run for 4 minutes. However, they concluded that it wasn’t about speed, falling, or cadence.

[9:39] Curb run is a strength and elasticity exercise. It's important to think about moving your feet at a pace that you need to run at. It’s not the lack of fitness but a lack of understanding of how to use your muscle elasticity.

[10:30] The main thing to remember about those curb runs is to keep your ears, shoulders, and hips in line. This leads to improved running and fall control.

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