The Myth That 180 Is the Optimal Cadence When Running Debunked - Again
Fredrik Zillén - Running Technique Specialist 14:16
10,028 views · 464 likes Watch on YouTube ↗
RUNNER'S WORLD WRITES ABOUT MY ONLINE COURSE “THE ART OF EFFECTIVE RUNNING TECHNIQUE”: https://www.runnersworld.com/training/a65815726/influencers-tiktok-running-advice/
Okay, it may be that you have gone from a cadence of 160 to 180, which has helped you get rid of injuries, run faster than ever, and become as handsome as a combination of Dolph Lungren and Jonathan Bailey. But that doesn't change the fact that the idea that 180 is some kind of optimal, golden cadence when running is nothing more than a myth.
In this video, I talk about how there can be a difference of 30 steps per minute between runners who run at roughly the same pace in the same race, and that there can be a difference of nearly 30 steps per minute for the same runner in the same 10,000-meter race, that there can be a difference of over 100 steps per minute for runners in the same world championship, and that you don't reduce the risk of overstride with a higher cadence and a lot of other things.
__________________________________________________
Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics.
He is also head coach for everything related to running technique and biomechanics in running in the international education program to become a certified Hyroxcoach, Level 1 and Level 2.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English.
You can find it here: https://www.fredrikzillen.com
You find the Swedish version at: https://www.fredrikzillenonline.se
TESTIMONIALS:
”I am a 2h30 Belgian marathon runner and I must say this is the best course I've seen. I am promoting you to all my running friends. It should be mandatory for all runners.”
MDM, Belgium
"6:45/km to 5:25/km at the same heart rate in 8 weeks. Good fun course. I would recommend this course to anyone who runs at any level.”
Roger
"The best money I have ever spent. Great mix of humour, practical technique and theory. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running."
Paul, UK
"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
Runner, Texas, USA
"I'm only 1/3 of the way through the course and I'm already seeing PR after PR on Strava.”
Borislav
”After 5 weeks I am following your video course, I am able to run 20-30"/km faster at same perceived effort!”
Nicola
”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so fresh both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons
I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!
Andrew
”I can't thank Fredrik enough for putting his running course out there. I couldn't run more than 3Km without my calves straining - within two or three videos, he'd got me running properly, and I'm now happily running half marathons. Your course is one of the best "fitness money" choices I've made. Money well spent!"
John, UK
”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels.”
Kevin, UK
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
”Oh my goodness!!! This is an absolutely FANTASTIC course !!! Ive always struggled to enjoy running......pains in knees, calves, hip flexors......it wasnt pretty. Then I found this course and was astounded at how much my running improved after each lesson and with less effort than I was using before. Im now kicking myself for wasting time bumbling around with random techniques when I could have gone straight to the expert!”
Kerry, Australia
Read more testimonials here: https://fredrikzillenonline.newzenler.com/testimonials
The course in English: https://www.fredrikzillen.com
The course in Swedish: https://www.fredrikzillenonline.se
#running #runningtechnique #trackandfield #runningform #trailrunning
Okay, it may be that you have gone from a cadence of 160 to 180, which has helped you get rid of injuries, run faster than ever, and become as handsome as a combination of Dolph Lungren and Jonathan Bailey. But that doesn't change the fact that the idea that 180 is some kind of optimal, golden cadence when running is nothing more than a myth.
In this video, I talk about how there can be a difference of 30 steps per minute between runners who run at roughly the same pace in the same race, and that there can be a difference of nearly 30 steps per minute for the same runner in the same 10,000-meter race, that there can be a difference of over 100 steps per minute for runners in the same world championship, and that you don't reduce the risk of overstride with a higher cadence and a lot of other things.
__________________________________________________
Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics.
He is also head coach for everything related to running technique and biomechanics in running in the international education program to become a certified Hyroxcoach, Level 1 and Level 2.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English.
You can find it here: https://www.fredrikzillen.com
You find the Swedish version at: https://www.fredrikzillenonline.se
TESTIMONIALS:
”I am a 2h30 Belgian marathon runner and I must say this is the best course I've seen. I am promoting you to all my running friends. It should be mandatory for all runners.”
MDM, Belgium
"6:45/km to 5:25/km at the same heart rate in 8 weeks. Good fun course. I would recommend this course to anyone who runs at any level.”
Roger
"The best money I have ever spent. Great mix of humour, practical technique and theory. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running."
Paul, UK
"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
Runner, Texas, USA
"I'm only 1/3 of the way through the course and I'm already seeing PR after PR on Strava.”
Borislav
”After 5 weeks I am following your video course, I am able to run 20-30"/km faster at same perceived effort!”
Nicola
”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so fresh both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons
I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!
Andrew
”I can't thank Fredrik enough for putting his running course out there. I couldn't run more than 3Km without my calves straining - within two or three videos, he'd got me running properly, and I'm now happily running half marathons. Your course is one of the best "fitness money" choices I've made. Money well spent!"
John, UK
”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels.”
Kevin, UK
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
”Oh my goodness!!! This is an absolutely FANTASTIC course !!! Ive always struggled to enjoy running......pains in knees, calves, hip flexors......it wasnt pretty. Then I found this course and was astounded at how much my running improved after each lesson and with less effort than I was using before. Im now kicking myself for wasting time bumbling around with random techniques when I could have gone straight to the expert!”
Kerry, Australia
Read more testimonials here: https://fredrikzillenonline.newzenler.com/testimonials
The course in English: https://www.fredrikzillen.com
The course in Swedish: https://www.fredrikzillenonline.se
#running #runningtechnique #trackandfield #runningform #trailrunning
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