Cadence - your rhythm

Cadence is measured as the number of strides per minute that each leg takes.


For Runners....

The recommended range of cadence is 170-180 strides per minute.

In chi running it will always remain the same as you pick up speed using your gears your stride will lengthen out behind you and this is another reason chi running is so energy efficient.

Chi runners use a metronome which you clip on to your running gear and it ensures you keep your cadence constant during your runs no matter what speed you are going, be it during your warm up 1st gear, your training pace 2nd gear or your race pace 3rd gear.

If you're trying to improve your running time the use of the metronome is great as you can increase the timing on your metronome very gradually weekly, fortnightly or monthly until you work your cadence up to the recommended level. It also means no matter what the terrain i.e. flat or hills you keep a constant cadence which means your timing will improve.


For Walkers.....

When you're chi walking, cadence works different to chi running. When you're chi walking your stride remains the same (0pposite to running) and your cadence increases (as opposed to remaining constant with running) and this is how chi walkers increase their pace when they want a good workout.

So you start with a slow walk pace on a cadence of 50-60spm per leg (100-120spm for both legs), medium paced walk between 60 - 65spm per leg and fast walk over 65spm per leg. You maintain your stride while your arm swing increases as your cadence increases when you want to go faster.

I have the Seiko DM50 Metronome which the Chi Living recommend and I take their word as they investigate all running accessories, but I'm sure they're available on lots of websites and in running shops too.