Running Cadence and Stride Length

Cadence is the number of times the foot with the stride sensor hits the ground per minute. Stride length is the average length of one step.

There are two ways to run faster: moving your legs at a higher cadence or taking longer steps. Elite long distance runners typically run with a high cadence of 85-95. On uphills, typical cadence values are lower. On downhills they are higher. Runners adjust stride length to gather speed: stride length increases as speed increases.

A common problem for less experienced runners is a low cadence caused by over striding, the result of this is braking against forward motion with each step - Not a good idea!. By focusing on leg speed as part of your training plan you can easily improve your overall technique and benefit from greater running efficiency.

For more information on Running Cadence and Stride Length please visit the Polar Article Library http://articles.polar.fi/en/main.html

Recommended Cadence vs. Height

Marathon time	4hours	3.5hours	3hours	2.75hours

Pace	5:42/km	5:00/km	4:17/km	3:55/km
Height

190cm	84-86	86-88	88-90	90-92

180cm	86-88	88-90	90-92	92-94

170cm	88-90	90-92	92-94	94-96

160cm	90-92	92-94	94-96	96-98

Stride length = the distance of a stride.

Cadence = number of strides per time unit.

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