Off the bike I ran at just over 180 spm for the first 1.5km shorter strides to get my legs working after the bike, pace around 4:10/km, then settled down to around 175spm, a bit lower on the uphill section, but not as much as I expected, clearly I shorten my stride but maintain similar cadence. On the flat Cadence goes up a little, repeat for 2 laps, then pick up cadence for final 1km to 180spm. Overall pace around 4:15/km
2 years ago when I injured my knee EJC suggested that I increase my cadence and reduce me stride length. Initially my stride length came down to around 1.07m, I have been maintaining cadence but increasing my stride length again, so it is now at 1:31m.
I am not sure that this is something you can do overnight, when I initially increased my cadence, my pace dropped significantly
As it is Friday afternoon and I was procrastinating I thought I would look at what Garmin says about me for two runs. A slightly hilly easy run and the near 5k full beans effort. I am not sure if this adds any value, but it is the first time I have looked at the two components together across two different runs so thought I would write it somewhere…
Slow and easy:
Avg Cadence: 176.
Avg Length: 1.07.
Similar numbers to what you mention above. You don’t mention stride length for the actual run, but I suspect it must be nearer 1.31 (which is what you would expect) as I was plodding around at 5:15’s
Full Beans;
Avg Cadence: 200.
Avg Length: 1.37.
Conclusion: both stride and length go up when I run hard , who would have thought
Thanks, I was doing some hill reps over lunch. Cadence going up was ok (180), recovery going down was 170. Warm-up was 180, cool down 170. Something to keep working on.
, who would have thought 
