Running Cadence and Its Importance
Cadence is a term that can be used to describe a balanced, rhythmic flow in music, speech, and movement. Cadence is also a phrase for a runner’s turnover rate, or how many times their feet touch the ground in a certain amount of time, usually one minute.
Running is a high-impact sport that generates significant impact forces that must be absorbed and distributed via the joints and muscles of the feet, ankles, knees, hips, and back. Cadence is one of a few variables that can assist all runners reduce body stress and injury risk while becoming more biomechanically effective.
A greater cadence is preferable than a lower cadence. Most beginner and recreational runners over-stride, displaying a lengthy, loping stride and heavy foot strike with a lot of up and down movement, or “vertical oscillation.” More experienced runners, as well as elite, competitive runners, take between 180 and 192 steps per minute and run “on top of their feet,” with a compact, “athletic” stride and less vertical oscillation. Take some time to observe other runners and make a mental note of the differences between those who appear to be exerting more effort and others who look to be running more fluidly and smoothly.
Of course, no one is the same, and not everyone needs to run like a professional athlete. As a result of the differences between training and racing paces, cadence will change. A faster turnover rate, on the other hand, can be beneficial for people on the lower end of the cadence spectrum for a variety of reasons:
By shortening the stride, a higher cadence prevents overstriding and promotes a foot strike that is closer to the body’s center of mass (COM). Each foot strike’s “braking effect,” or “loading rate,” is reduced as a result. The foot functions as a “brake,” or resistance, that must be overcome in order for the body to go forward and over the foot. The stronger the resistance, the more out in front of our COM the foot falls; the closer the foot falls to the COM, the smaller the braking impact.
The amount of time the foot spends on the ground, also known as ground contact time, is reduced when the turnover rate is higher. The braking effect, loading rate, and energy required to absorb and disperse the forces associated with impact and stance are all reduced when you spend less time on the ground. Vertical oscillation is reduced as stance time is reduced.
At first contact, a greater cadence encourages a more bent (flexed) knee stance. This results in a “softer,” quieter landing, which reduces the loading rate and, as a result, the energy absorption of the muscles and joints of the ankle, knee, hip, and spine.
Overall, good running cadence reduces impact forces and the stress they cause in the lower limb muscles and joints.
Due to the heated argument over which sort of foot strike is better, which is worse, and why, it’s important emphasizing the impact cadence has on foot striking. A greater cadence, in general, supports a more midfoot hit. This is due to the fact that a shorter stride enables a closer first touch with the runner’s COM. Because it provides less force upon impact, a mid foot strike is preferable to the more prominent heel strike associated with longer strides.
Another contentious topic is whether to wear shoes or not, with some claiming that individuals who run in well-cushioned shoes, or any shoe with a positive heel-toe drop, are forced into a heel strike and hence more likely to get hurt. I’ve discovered that the sort of shoe doesn’t really matter. In other words, regardless of the style of shoe they wear, there are runners who land on their heels, forefoot strikers, and midfoot strikers.
Running technique, in my opinion, is a skill that can be learnt (“proper” meaning more efficient and with less impact for a given individual). There’s no reason why any runner, regardless of footwear or non-footwear preference, or anything in between, can’t learn and use good technique.
While correct equipment and technique are undoubtedly important, the factors of frequency, volume, intensity, and enough recovery within effective training programs, as well as proper conditioning, are sometimes disregarded. Running injuries are most likely caused by training errors and ineffective or non-existent conditioning programs. I’m constantly astonished at how few runners include strength training in their training regimens! But I’m getting off track…
So, returning to cadence, what is the ideal cadence? Some people utilize 180 steps per minute as the “gold standard,” attempting to mold a runner into a 180-step-per-minute turnover rate, no matter what. Again, everyone is unique. An “optimal” cadence for one person is not necessarily optimal for another, just as one size or kind of running shoe does not fit all (if you wear shoes). Some runners may be more efficient at 170 steps per minute, while others may be more effective at 182 steps per minute or more.
I personally use 180 steps per minute as a reference point and work with the runner to fit a number to his or her specific technique rather than trying to force the runner to a number. Individual postures, fitness levels, and goals frequently take precedence over a “number.”
What method do you use to determine your ideal cadence? It’s simply that simple. Wait until you’ve been running for a few minutes before counting how many times your right (or left) foot contacts the ground in a 10-second interval and multiplying by 6. (or 30 seconds and multiply by 2). 25 steps multiplied by six equals 150 steps per minute, 28 is 168, 30 steps with one foot in ten seconds equals 180 steps per minute, and so on. If you’re taking 23-26 steps per 10 seconds, shorten your stride; keep your pace but shorter your stride. Increased cadence does not always imply increased speed, and the ordinary runner does not always need to run faster to raise cadence.
In general, 26–30 steps every 10 seconds is a decent place to start. The “new” rhythm will most likely feel strange at first, and the closer you go to 180, the more awkward and unnatural it will feel, but stick with it; practice, practice, practice. Feel as if you’re sprinting “on top” of your foot strike rather than “behind” it. It’s natural to lose some elasticity in the knees as you shorten your stride and run stiff-legged. Exaggerate your knee flex by lowering your knees and heels towards your butt while keeping the shorter stride if you find yourself doing this. Maintain a neutral spine posture by remaining relaxed in the shoulders with a slight forward lean in the hips. If you have access to one, practice on a treadmill near to a mirror. Check is my video attempt for a demonstration.
If you have the chance, have someone who is familiar with gait analysis examine you or videotape you running. A skilled eye will deliver more accurate information. Keep at it, and you’ll soon notice that not running at the higher cadence feels weird and unnatural, and you’ll be able to quickly self-correct; when you depart from the new, higher cadence, you’ll “feel” more impact and “feel” more inefficient.
Height, weight, fitness level, and, to some extent, speed are all factors that might affect cadence. Oscillation in the vertical plane, posture, and elbow, hip, and knee flexion all play a role.
The takeaway: everything else being equal, cadence can influence several variables that can enhance running technique and the body’s ability to absorb and distribute forces associated with running more efficiently, making it less physically taxing for the body. When used in conjunction with a systematic and adequate training program that includes flexibility and strength, the risk of injury is reduced.
So, the next time you go on a walk, keep track of your steps to determine where you fall on the cadence scale. Shorten your stride and run on top of your feet if you’re not currently doing 175 to 185 steps per minute. Don’t be shocked if some of your aches and pains vanish overnight.
Have fun running!