Since we’re nearing the end of the month we’re wrapping up May on the Tuesdays on the Run linkup but I’m going to stray today because I’ve got something exciting to share.
Special thanks to Mizuno and Fitfluential for sponsoring this discussion.
Mizuno has unveiled a brand new shoe: The Wave Sky, and I had a chance to test it. Loyal readers know that I’ve been on the hunt for a new marathon shoe since the Wave Creation and I parted ways after NYCM back in 2014. I am a fan of other Mizuno models including the Wave Rider and the Wave Sayonara but in my heart of hearts, wanted a neutral shoe with little more cushioning for the long haul. Would the Wave Sky be my shoe? I was hopeful.
As soon as I opened the box, I loved the look of them. Aren’t they sharp? When I slipped them on I loved them even more. The redesigned sockliner promises to give you the most comfortable fit and it does not disappoint. The fit felt smooth and luxurious.
I’ve had my Wave Sky shoes out on runs from 3 to 8 miles now and so far they are amazing. They felt cushioned in the heel as well as the midfoot. The neutral wave plate features Cloudwave® technology for softer cushioning and a more responsive feel. The Wave Sky has the most u4icX foam of any Mizuno shoe and the result is a super plush, very comfortable shoe that’s also very responsive. I’ll be wearing these to the Utah Valley Half Marathon in a couple of weeks and hopefully they’ll be my shoe of choice for the Berlin Marathon later this year.
Shifting gears a little: I’ve been more mindful about running cadence lately and have received questions about it.
What is Running Cadence?
Running cadence is the total number of “revolutions per minute” (RPM) or number of steps taken within a minute. According to Coach and running expert Jack Daniels, 180 RPM is the number to shoot for, although that number is approximate because every individual is unique.
How do I measure it?
After a five minute warm up of easy jogging, count the number of times your left foot strikes the ground over 30 seconds during a run. Multiply that number by 4 to get your cadence or steps per minute.
What are the benefits of optimal cadence?
1. You run more efficiently
2. With faster foot turnover, you run faster (it’s ok to run at a slower cadence during the warmups and easy runs).
3. You shorten your stride. A shorter stride, with a foot strike that lands under your hips (or as close to it as possible) delivers less impact to the body. Less impact = less chance of injury.
4. When you shorten your stride you lift your knees a little higher. When you lift your knees you run with a more upright posture vs letting your shoulders slouch forward. A more upright posture lifts your diaphragm so you can inhale and exhale more fully.
5. When you’re not slouching there’s less pressure on your hips. Your shoulders relax down away from your ears, tension releases down your back.
How to practice 180 RPM cadence
- Find a free Metronome app on your smart phone and set it to 180. Synchronize your steps to the metronome
- Do weekly fast-feet drills
- Cycling sprints help teach you to increase leg turnover
- Use BPM music like Jog Tunes
What long run shoe do you love? Have you ever measured your running cadence? Have you worked to improve it?
I’m linking up with Suz, Rachel, Debbie and Lora for Coaches’ Corner.
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In all honesty, I have worked very little on cadence (my bad). That is something I should look into (after Grandma’s). Those Mizunos are SO PRETTY! But if they’re a neutral shoe….well, probably not my best option. I’m a fan of their Wave Inspires…stability for my excessively-over-pronating feet.
My cadence is right around 175-180 but I still tend to overstride and don’t lift my knees enough. I know that my running form can still use alot of work, its just so hard to make changes without risking making things even worse!
The shoes sound great! And are cute, always a bonus. I have several shoes I come back to for long runs (and Mizunos have made the cut in the past), but am still searching.
I do try to work on cadence. And mine tends to be slow. I didn’t know about cycling sprints being helpful — any advice about how long they should be? Another reason to use my stationary bike!
I’ve been loving the Wave Sky. They’re so pretty!
When I was in physical therapy a year or so ago, he had me working on cadence. Mine was never very low (right around 176) but he wanted me at the magic number anyway. I still tend to overstride when I’m not paying attention, though.
I use music to help me with my running cadence. I know there are a couple apps out there that help you search for songs by cadence. I find that when I keep my cadence high, I’m not as sore after a run.
Oooh I love the look of the shoes!! I have never ever worked on my cadence…yikes, right? I just started doing speed work so I now that I have a long way to go! But these are great tips to get me started
You know that I love my Mizunos! I usually wear Wave Riders but last year I tried out the Enigmas for my marathon since they were suppose to be the Mizuno that had the most cushioning (back then). I found them to be pretty heavy and stiff. Not a flexible shoe like the wave rider. By the end of the marathon the soles of my feet hurt so bad from all the pounding. I wonder how the wave sky compare to the Enigma?
These shoes are so flipping comfortable. I just wish that the toe box was a skoosh wider. But I really feel like I”m walking on air!
I used a metronome for a while to work on my cadence. It’s harder than I thought to increase it. I am more in the 160’s right now. Love Mizunos’ and will check out these as well. I like a more cushioned heel
I love my Nike Zoom Vomeros. I was a Mizuno Girl for a while.
I haven’t measured my cadence but I should.
Running shoes are the most important part of your run. When you feet hurt, you run sucks big time.
Naively, I just run. My goal this year is to work on form, cadence, you name it! Those shoes are cute…can’t wait to hear how they work for you in your half. So far I’ve been running with Asics Gel Kayanos with no issues but I’d love to try a few other brands to see what’s best for me.
great article thank you very much keep up the good work
I used New Balance during this training cycle, and they’ve felt pretty good the whole time. I only needed inserts to help support my ankles, but the shoes themselves worked really well. Now that my race is done, I’m going to take a break, and then head to the running store for my next set.
I took a running form class last year and was happy to learn that my cadence was right where it should be (170-180), but I know I can still work on lifting my knees a bit more… when I do run with music, I try to put playlists together that help with the cadence and it works great!
My cadence is always something that I am working on because I know the importance of it.
It’s good to hear that these sneakers have extra cushioning. I normally need a support sneaker (wave inspire), but I think these could be good for shorter runs.
Mizuno is the ONLY brand of running shoe I haven’t tried ….maybe it’s time to remedy that! 🙂
I am breaking in new Asics for Utah and I will be ready! I have never tried this cadence exercise- maybe I should? I have seen music to match cadence I need to remember where I found that. The shoes look very pretty and I like lots of cushion too!
How do these compare to the Wave Rider?
I haven’t heard of this new model. I wasn’t too impressed by the Enigma which I think were supposed to be extra cushiony – did you try those? I do know cadence is important — I should try that app!
Cute shoes! Hope they work out in Utah.
Since the Chi clinic, cadence has been high on my list! I’ve been using that same app but will need to check out Jog Tunes.
Oh hey, it’s me again! 🙂
I’m glad you like the Sky. Someone should be supporting Mizuno, since I have banned them after the disaster in Boston wearing the Catalyst! Ha. Hope they give you magical speedy powers for Utah…and Berlin….and, and, and….
I am hooked on my Wave Riders (just got the 20’s) but the Wave Sky’s look like a great option too! When it comes to cadence, it’s something I haven’t given much thought recently, but I’m curious to know if I’m anywhere near 180! Thanks for the tip!
I’ve worn a few of the Mizuno shoes but somehow not a fan of them. I do love their colors of their shoes. I know, I know I am not supposed to look too much into the color but I like them to be pretty.