Running Cadence: What is it and how to improve it?
Cadence has become a common buzzword among runners recently.
It has been shown to help reduce running-related injuries, but what does it mean?
Cadence is simply how many steps you take per minute. Ideally, one’s cadence is between 160-180 steps/minute; however, many factors can impact this value (ex: level of training, speed, and height…).
Slightly increasing your running cadence (5-10%) can greatly improve running efficiency and decrease the load at your knees, hips and low back. Since we know that most running injuries are related to overuse, a reduction in these ground forces will help keep you running faster, stronger and longer. Start with a small increase in your cadence to progress safely.
Here are some simple tips to help increase your cadence:
- “Land lightly” – Encourages your foot to land under your body.
- “Run like the floor is on fire” – Encourages you to take smaller step
- Use a Spotify or Apple music playlist – Pick the appropriate beat and match your steps to it.
Not sure where to start? Book a running consultation with one of our Toronto physiotherapists to assess your running gait and cadence to keep you running pain-free this season.
Resources:
Burns, Geoffrey T., Jessica M. Zendler, and Ronald F. Zernicke. “Step frequency patterns of elite ultramarathon runners during a 100-km road race.” Journal of Applied Physiology 126.2 (2019): 462-468.
Quinn, Timothy J., et al. “Step frequency training improves running economy in well-trained female runners.” The Journal of Strength & Conditioning Research 35.9 (2021): 2511-2517.