- late 30s
after spending about 1.5 months running at around
- 7.5 min / km
- 153 spm
- avg heart rate 155 to 160 bpm
- vertical oscillation 11cm
- 10km per run
- 30km+ per week,
i've been working on speed and trying to increase spm (ideally 180spm), by doing these 2 things:
- keeping stride length low
- reducing vertical oscilation to below 10cm
it's really awkward at first trying to force myself into a difference cadence, but there were significant improvements. by forcing my cadence i was able to reach
- 170 spm,
- with 9cm vertical oscillation,
- and my average heart rate dropped to 150 bpm+
- while my speed went up to around 7min / km, for a 10km run.
I'm not sure why, deliberately increasing spm and decreasing vertical movement not only made the run faster, it seems to have made the effort much easier on my heart.
but i am starting to develop pain on the outside of my right knee. i think somehow my running form changed, or maybe increasing the speed somehow aggravated an already existing issue, but i never had iliotibial band pain when running at low speeds. About 4 years ago i had a similar issue when i didn't know much about running and ran fast (but short distances, like around 2km to 4km), but it went away when i switched to longer distance (>10km) at much lower pace. Somehow increasing speed tends to give me iliotibial band pain on my right knee.
Does anyone have similar issues? Should I stop working on cadence and switch back to slow running? But I want to run faster, spending more than 1 hour per run seems ineffective if I can only run 10km each run (because of the low speed, it's hard for me to go higher distances without spending large amounts of time running). I've been running at 150+ spm for a very long time, and I think it's the reason why I am slow, but it seems very hard to go anywhere near 180spm.