Optimum running cadence for most runners are at around 180 bpm or more. If you reached this number or above, you’re probably an elite runner or close to elite and focus on other things in your running style. For you, cadence is just one of many parameters.
For a mediocre runner on the other hand, there is a lot to gain in speed just by increasing the cadence to your max. And there are many tutorials on how to do that. However, there seem to be no info on how to adjust cadence during a single race.
Next week, I want to run a race, 8.1 kilometers, with a metronome. My speed seems directly related to my cadence, but I am not able to run with full cadence at the full length of the race.
These are the lengths I can handle at different speeds.
Race - 8.1 km
- 160bpm - 8.1 km (full length easily)
- 165bpm - 8.1 km (full length barely)
- 170bpm - 3 km
- 175bpm - 1 km
What would typically happen at the end of, for example 175bpm and one kilometer, is that my heart would reach max bpm and I can no longer maintain the cadence bmp and there will be a period of running in or around 160bpm to recover. So there is a penalty to run too fast.
Is it possible with these numbers to calculate/estimate a metronome beat for the full length of the race that would maximise the speed?