top of page

Running Cadence: Why Does It Matter and How Can You Change It to Improve Performance?

Writer's picture: ascaniodptascaniodpt

Running cadence, also known as "step rate" or "stride rate," refers to the number of times your feet hit the ground, or the number of steps you take, per minute (SPM). Cadence can be highly variable from person to person. Even if you're relatively new to the running world, you've likely heard about cadence in relation to running performance and may have encountered specific numbers touted as "ideal" targets. So, what does cadence really mean in relation to running mechanics, performance, and injury risk, and why should you care?


Is There Really a Specific Number to Strive For with Cadence?


For a long time, 180 SPM was considered the optimal cadence for runners, promoting improved running economy and efficiency. This number came from running coach Jack Daniels, who studied the turnover rates of elite runners in the 1984 Olympics. He found that these runners had a cadence of at least 180 SPM, with some even hitting closer to 200 SPM. This finding quickly set a target number for runners of all kinds, from recreational to professional. While a higher cadence is generally associated with improved speed and performance, further research has shown that cadence is not "one size fits all." Many individual factors, including height, weight, running surface, running experience, and footwear choices, can affect cadence. For instance, a taller runner with longer legs will naturally have a longer stride and generally lower cadence compared to a shorter individual running at a similar speed.


Why a Higher Cadence Matters


Despite variability, striving for a higher cadence may positively impact running economy and reduce overall injury risk. A lower step rate increases ground contact time, leading to greater forces that must be absorbed by the body's musculoskeletal system. This increased force can elevate the risk of overuse injuries.


Cadence & Overstriding: What Is the Relationship?


Overstriding is a common gait deviation seen in runners, particularly those new to running. It tends to go hand-in-hand with a heel-striking pattern and a lower cadence. With overstriding, the runner's stride length is too long, and their heel hits the ground far in front of their center of mass. This increases the ground reaction forces absorbed by the body and compromises forward momentum, leading to decreased running economy and increased stress on bones, joints, and muscles, which can lead to injury over time.


Cadence and overstriding tend to have an inverse relationship. As step rate increases, stride length naturally decreases. When your legs are moving faster, your steps become shorter and quicker, making it harder to maintain an overstriding pattern. This change in the angle of your tibia (shin) at the end of the swing phase causes your foot to land closer to your center of mass, reducing ground reaction forces and improving running efficiency.


How to Adjust Your Cadence


If you're trying to make adjustments in your running form or technique, it’s a good idea to start small and gradually build up to allow your body to adjust without leading to other issues. This same principle applies to running cadence. Research indicates that even a 5-10% increase in cadence can significantly improve running efficiency, enhance running economy, and reduce injury risk due to decreased forces and associated load on the body.


The easiest way to adjust your cadence is to use a metronome and focus on taking quicker, shorter steps. Apps like RunTempo can be downloaded to your phone or watch. Start by finding your average, natural cadence over a few runs, and then make small adjustments over time. Begin with just a 5% higher set cadence that you try to match during short intervals on your run. Even a 5% increase may feel unnatural initially but is usually tolerable. Once you can maintain this new cadence comfortably for your full run duration on multiple outings, you can make another small increase until you hit your target. If you don’t have access to a metronome, you can count your steps for 30 seconds and multiply by two to find your average cadence, then check this intermittently during your run to ensure you're hitting your new target.


Conclusion

Increasing your cadence can directly impact your running efficiency by leading to lighter, quicker steps, keeping foot contact closer to your center of mass, and reducing associated forces on the body. While there is no perfect number that applies to everyone, developing a higher cadence can improve running performance by facilitating faster speeds over time and reducing injury risk related to heavy, repeated ground contact and overstriding. Start small when making a change, and gradually build up to allow your body to adapt until your new cadence feels natural. This will enable you to reap the performance benefits and reduce the risk of injury.



0 views0 comments

Recent Posts

See All

The Importance of Sleep for Runners

Sleep plays a crucial role in your running journey. Whether you're a seasoned marathoner, a casual jogger, or hitting the trails for the...

Comentarios

Obtuvo 0 de 5 estrellas.
Aún no hay calificaciones

Agrega una calificación
bottom of page