Uploaded March 2024 | Updated September 2026, 2 weeks ago
Elite runners adapt how they run depending on the race.
People say that Jim Walmsley, who is one of the greatest ultra runners out there, is inefficient because his cadence is too low at 160 steps per minute.
However, they fail to realize that your optimal cadence can be different at different paces.
In this video, we compare Jim Walmsley when he ran the half marathon compared to running the 100k.
In the first video at 160 steps per minute he is running at a 5:57 min/mile pace.
In the second clip at 175 steps per minute, he is running at around a 4:51 min/mile pace.
Based on this example, you can see that one of the factors that influence cadence is pace.
The faster you run, the higher your cadence/step rate may be.
Now, remember, the point of the video is not to COPY Jim Walmsley's cadence.
There is data that actually suggests that exploring a higher cadence may be beneficial to find your own efficient stride as you run.
Find what works best for you.
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This is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
-
If you are interested in more short form content, check out my instagram (@jpgloria.dpt): instagram.com/jpgloria.dpt
-
Also, I am finally opening up more slots for my run coach services. If you are interested, check out my website: jpgloria.com
Elite runners adapt how they run depending on the race.
People say that Jim Walmsley, who is one of the greatest ultra runners out there, is inefficient because his cadence is too low at 160 steps per minute.
However, they fail to realize that your optimal cadence can be different at different paces.
In this video, we compare Jim Walmsley when he ran the half marathon compared to running the 100k.
In the first video at 160 steps per minute he is running at a 5:57 min/mile pace.
In the second clip at 175 steps per minute, he is running at around a 4:51 min/mile pace.
Based on this example, you can see that one of the factors that influence cadence is pace.
The faster you run, the higher your cadence/step rate may be.
Now, remember, the point of the video is not to COPY Jim Walmsley's cadence.
There is data that actually suggests that exploring a higher cadence may be beneficial to find your own efficient stride as you run.
Find what works best for you.
-
This is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
-
If you are interested in more short form content, check out my instagram (@jpgloria.dpt): instagram.com/jpgloria.dpt
-
Also, I am finally opening up more slots for my run coach services. If you are interested, check out my website: jpgloria.com
