Are you a new to running or have been running for some time but have been suffering from injuries? If it is, this article is for you.

Understanding Running Cadence

Let’s start with the basics. Your running cadence, also known as step rate, refers to the number of steps you take per minute while running, often abbreviated as SPM. Increasing your cadence involves more than just taking more steps—it can lead to significant improvements in your running form and overall efficiency.

How Cadence Impacts Running Form

Increasing your cadence forces your body to make biomechanical adjustments, resulting in better running form. By taking more frequent, shorter strides, your feet land closer to your center of mass, reducing the risk of overstriding. Overstriding—where your foot lands too far in front of your body—can increase impact forces and raise the risk of injury. A 5% increase in step rate can result in a remarkable 20% reduction in energy absorption at the knee.

Shorter strides also minimize vertical oscillation, reducing the up-and-down motion while running and conserving energy for forward propulsion. This decreased vertical movement reduces stress on your joints, particularly the knees, hips, and lower back, potentially lowering the risk of injuries like stress fractures.

Calculating Your Running Cadence

Determining your current cadence is simple. After a brief warm-up, count the number of times one of your feet hits the ground in 30 seconds, then multiply that number by 2 to get your steps per minute. Alternatively, count your footstrikes for a full minute. For those who prefer technology, many smartwatches can track cadence alongside other running metrics.

Ideal Running Cadence

While there’s no one-size-fits-all cadence, a range of 170-180 SPM is often considered optimal. Increasing cadence by 5-10% can significantly reduce vertical loading forces, benefiting joint health. However, every runner is unique, and factors like speed, height, and experience can influence cadence. Aim for the 170-180 SPM range, but don’t obsess over hitting an exact number.

Tips for Improving Your Cadence

1. Gradually Increase Cadence: Attempt to increase cadence 5% at a time or week to also adjust to the increase turnover of feet and cardiac demands.
2. Use Metronome Apps: Match your steps to a consistent beat to maintain or increase cadence. Free Apps such as Pulse Metronome are simple and easy to use apps to monitor your steps with the beat.
3. Practice on a Treadmill: Running on a treadmill provides a controlled environment to focus on cadence without distractions.

Final Thoughts

Improving your running cadence isn’t just about taking more steps—it’s about refining your technique and optimizing your performance. By making small adjustments and staying consistent with your training, you can reap the benefits of increased cadence, reducing the risk of injury and unlocking your full running potential. So why wait? Start making strides towards better performance today.

Let us know how you do!

Joewel Pascual, PT, DPT

Doctor of Physical Therapy

‍

Need more help in? Are you in the areas of Fremont, Newark or Union City? Reach out to us at Crossfit of Fremont and schedule a fitness/physical therapy consult. https://www.ikalastrong.com/get-started

‍