Discover how adjusting your running cadence can significantly impact your performance and overall running experience.

The Science Behind Running Cadence

Running cadence refers to the number of steps you take per minute. It is an important factor as it affects your running efficiency, injury risk, and overall running experience.

Research has shown that a higher running cadence can lead to improved running economy, which means you can run faster with less effort. By increasing your cadence, you can reduce the ground contact time and vertical oscillation, allowing you to maintain a smooth and efficient running form.

Moreover, a higher cadence can help in reducing the stress on your joints and muscles, potentially lowering the risk of injuries. It can also improve your running technique, as a quicker cadence encourages a shorter stride length and a faster turnover of your legs.

This can be especially important for individuals who experience aches or pains but would like to continue running during their recovery process. 

Signs That Your Running Cadence Needs Adjustment

While running cadence varies among individuals, there are certain signs that may indicate the need tp adjust your running cadence:

- Overstriding: If you find yourself taking long strides and landing heavily on your heels, it may be a sign that your cadence is too low.

- Fatigue or discomfort: If you experience excessive fatigue or discomfort during or after your runs, it could be a result of an inefficient running cadence.

- Lack of speed improvement: If you have been struggling to improve your running speed despite consistent training, it might be worth considering adjusting your cadence.

- High impact forces: If you consistently experience high impact forces on your joints and muscles, it could be a sign that your cadence is too low.

Tips for Improving Your Running Cadence

If you have identified the need to improve your running cadence, here are some tips to help you make the necessary adjustments:

- Use a metronome: A metronome can be a valuable tool in setting and maintaining a desired cadence. Set the metronome to your desired steps per minute (SPM) and try to match your foot strikes with the beats.

- Gradual adjustments: Instead of drastically increasing your cadence, make gradual adjustments by increasing your SPM by 5-10% at a time. This will allow your body to adapt gradually and reduce the risk of injury.

- Focus on quick turnover: Concentrate on increasing the speed of your leg turnover while maintaining a shorter stride length. This will help you achieve a higher cadence without overstriding.

- Seek professional guidance: If you are unsure about how to improve your running cadence, consider seeking guidance from a running coach or professional who can provide personalized advice and training plans.

These tips can be helpful for runners trying to push their distance to improve economy and decrease their risk of injury. Overall the body can only accept so much stress, so implementing these tips can help you continue to pound the pavement or trail all you want. 

Measuring and Monitoring Your Running Cadence

Measuring and monitoring your running cadence can provide valuable insights into your running technique and progress. Here are some methods to measure and monitor your running cadence:

- Using a running watch: Many modern running watches have built-in accelerometers that can measure your cadence in real-time. These watches provide immediate feedback and allow you to track your cadence over time.

- Smartphone apps: There are various smartphone apps available that can measure your cadence using the built-in sensors in your phone. These apps can provide real-time feedback and detailed analysis of your running cadence.

- Footpod sensors: Footpod sensors can be attached to your running shoes and provide accurate cadence measurements. These sensors are lightweight and can sync with your smartphone or running watch.

- Video analysis: Recording yourself while running and analyzing the footage can help you assess your running cadence. Slow-motion playback can provide insights into your running form and cadence.

When I'm working with runners this is something we implement early on in the rehab process. This allows for decreased stress on the aggravated area so the athlete can continue to run. Sometimes this easy fix does the trick, but we can then address muscle weaknesses/compensations or mobility deficits for better joint forces and mechanics.