Tempo Runs: Optimal Cadence, Benefits, and Improvement Strategies

What Cadence for Tempo Runs?

For tempo runs, an ideal cadence typically falls within 170-180 steps per minute (SPM), often slightly lower than your all-out race cadence, reflecting the sustained, sub-maximal effort required for threshold training.

Understanding Tempo Runs: The "Threshold" Effort

What are Tempo Runs? Tempo runs are a cornerstone of endurance training, designed to improve your lactate threshold – the point at which lactate begins to accumulate in your bloodstream faster than your body can clear it. Physiologically, this pace is often described as "comfortably hard" or "controlled discomfort," where you can speak in short sentences but not hold a full conversation. These runs are typically sustained for 20-40 minutes at a pace that you could theoretically maintain for about an hour in a race (e.g., 10K or half-marathon pace for many runners).

Physiological Benefits Engaging in tempo runs regularly helps your body become more efficient at clearing lactate, allowing you to sustain faster paces for longer durations. This training also strengthens your cardiovascular system, improves muscular endurance, and enhances mental fortitude, all critical components for racing performance.

Deconstructing Cadence: Stride Rate Explained

Definition and Measurement Cadence, also known as stride rate, refers to the number of steps you take per minute (SPM) while running. It's a fundamental aspect of running form, directly influencing efficiency, ground contact time, and impact forces. Most GPS watches and running apps can now track your cadence automatically.

Why Cadence Matters for Efficiency and Injury Prevention A higher cadence generally correlates with a shorter ground contact time, which reduces the braking forces on your body and can improve running economy. It also encourages a foot strike closer to your center of mass, minimizing overstriding and the associated impact stress on joints like the knees and hips. Conversely, a very low cadence often indicates overstriding, which can be inefficient and increase injury risk.

Optimal Cadence for Tempo Runs: A Nuanced Approach

The 180 Steps Per Minute (SPM) Guideline: A Starting Point The "180 SPM" guideline, popularized by coaching legend Jack Daniels, suggests that elite runners often exhibit cadences around this mark. While not a strict rule for everyone, it serves as a valuable benchmark. For many recreational runners, aiming for a cadence in the 170-180 SPM range can lead to improvements in form and efficiency.

Tempo Run Specifics: Slightly Lower Than Race Cadence Given that tempo runs are performed at a sustained, sub-maximal effort, your cadence during these sessions will typically be slightly lower than your maximum sprint or all-out race cadence. For most runners, this means:

• General Range: 170-180 SPM.
• Compared to Easy Runs: It will be higher than your easy recovery run cadence, reflecting the increased pace and effort.
• Compared to Race Pace: It might be 2-5 SPM lower than your 5K or 10K race pace cadence, as you're holding back slightly to sustain the effort.

The goal is to find a cadence that feels natural for your tempo pace, allowing you to maintain the "comfortably hard" effort without feeling forced or overly strained.

Individual Variability and Factors Influencing Cadence It's crucial to understand that optimal cadence is highly individual and influenced by several factors:

• Height and Leg Length: Taller runners with longer legs may naturally have a slightly lower cadence than shorter runners at the same pace, as their stride length will be greater.
• Running Speed and Pace: As your speed increases, your cadence naturally increases. A tempo run, being faster than an easy run, will therefore have a higher cadence.
• Terrain and Elevation: Uphill running often sees a slight increase in cadence with a decrease in stride length, while downhill running might see the opposite.
• Fatigue Level: As fatigue sets in, cadence can sometimes drop as form deteriorates. Maintaining a consistent cadence can be a good indicator of managing your effort.

How to Determine and Improve Your Tempo Cadence

Measuring Your Current Cadence Most modern GPS watches or smartphone apps can display your real-time cadence. Alternatively, you can count the number of times one foot strikes the ground in 30 seconds and multiply by four to get your SPM (or count both feet in 15 seconds and multiply by four). Do this during a tempo run to get an accurate baseline.

Strategies for Cadence Adjustment During Tempo Runs If your current tempo run cadence is significantly lower than the 170-180 SPM range and you experience issues like overstriding or frequent injuries, consider these strategies:

• Metronome Apps: Use a running metronome app set to your target SPM. Start with a small increase (e.g., 5% higher than your current cadence) and gradually work your way up.
• Music with Specific BPMs: Create playlists with songs that have a beats per minute (BPM) matching your target cadence.
• Focus on Shorter, Quicker Steps: Consciously try to take more steps per minute, focusing on lifting your feet rather than reaching forward with your legs.
• Drills and Form Cues: Incorporate drills like quick feet, high knees, and butt kicks into your warm-up. During your tempo run, cue yourself to "run light," "imagine running on hot coals," or "increase your turnover."

Integrating Cadence into Your Training Philosophy

Cadence as a Tool, Not a Dogma While cadence is an important metric, it's a tool to improve efficiency and reduce injury risk, not a rigid rule. Forcing an unnaturally high cadence can be just as detrimental as having one that's too low. The goal is to find a cadence that feels sustainable and efficient for your body at your tempo pace.

Listen to Your Body Pay attention to how your body feels. Is your current cadence causing you to overstride or feel clumsy? Are you experiencing new aches or pains? Adjustments should always be gradual and feel natural. A slight increase in cadence that reduces ground contact time and improves your sense of effort is beneficial.

Conclusion: Optimizing Your Tempo Run Performance

Optimizing your cadence for tempo runs involves understanding the physiological demands of the effort and aligning your stride rate to promote efficiency and minimize stress. While a general guideline of 170-180 SPM serves as an excellent starting point, individual variation is key. By measuring your current cadence, implementing gradual adjustments, and listening to your body's feedback, you can fine-tune your running form to maximize the benefits of tempo training and enhance your overall running performance.