Why Cadence Matters in Running and How to Improve It

One aspect of running technique we focus on at Driven Physiotherapy is cadence. Improving your cadence can help you become a more efficient and faster runner. In this blog post, we'll discuss why cadence matters in running and how you can improve it.

What is Run Cadence and How Does it Affect Run Performance?

Run cadence refers to the number of steps you take per minute while running. It is also known as step rate. It may seem like a trivial aspect of running, but your cadence can have a significant impact on your running performance and risk of injury. 

In general, a higher cadence means that you take shorter, quicker strides, while a lower cadence means that you take longer, slower strides. A higher cadence can help you run more efficiently and reduce the impact on your joints, while a lower cadence can lead to more stress on your muscles and joints. 

Studies have shown that a higher cadence can reduce your risk of running injuries, such as shin splints, IT band syndrome, and stress fractures. This is because a higher cadence reduces the amount of time your foot spends on the ground, which reduces the impact on your body. 

Additionally, runners with a higher cadence tend to run more efficiently, meaning they use less energy and can run for longer periods. This increased efficiency can translate to better performance and faster times in races.

On the other hand, runners with a lower cadence tend to have a harder landing with each step, resulting in more stress on their joints. This extra stress can lead to a higher risk of running injuries, as well as decreased running performance due to wasted energy.

Overall, run cadence is an important aspect of running that can affect both your run performance and risk of injury. By improving your cadence, you can become a more efficient runner and reduce your risk of injury.

The Optimal Cadence for Running

180 steps per minute is a number that gets thrown around a lot as the ideal cadence for a runner. This leaves many recreational runners frustrated as they struggle to try and achieve this “magic” number. The good news is you likely don’t need to strive to hit that 180 mark. While there is general consensus that cadence should fall somewhere between 160-180, ideal cadence will vary between individuals.

Here at Driven Physiotherapy, we’ll typically look to improve cadence in a runner demonstrating a cadence of 165 or below. While it may seem daunting, it is possible to improve your cadence with practice. The key is to focus on small, incremental changes rather than trying to immediately jump to a higher cadence. Start by increasing your cadence by 5-10% and gradually build up over time.

Remember, optimal cadence is not the only factor that affects run performance. Other factors such as running form, breathing technique, and overall fitness level also play a role. However, improving your cadence can be a simple and effective way to boost your performance and reduce your risk of injury.

Benefits of Improving Your Cadence
Improving your run cadence can provide numerous benefits to your overall run performance. Here are some of the most notable advantages you can expect:

1. Increased Efficiency: Running with a higher cadence allows you to take shorter, quicker steps, which means your feet spend less time on the ground. This, in turn, results in a more efficient stride and helps you conserve energy.

2. Reduced Risk of Injury: When you improve your cadence, you can minimize the amount of time your feet spend on the ground, reducing the impact that your body has to absorb with every stride. This, in turn, can help to reduce the risk of injury to your knees, hips, and other joints.

3. Enhanced Running Economy: When your body becomes more efficient, it requires less energy to move, resulting in better running economy. This can lead to improved overall endurance and performance during long-distance runs.

4. Increased Speed: Running with a higher cadence allows you to cover more ground with each stride. This can help you increase your speed without having to put in more effort.

5. Improved Form: When you work on improving your cadence, you will likely become more aware of your running form. This can help you identify any weaknesses or imbalances in your technique and correct them, which can lead to improved overall performance.

Overall, improving your run cadence can have a significant impact on your running performance. By working on this key aspect of your technique, you can enhance your running economy, reduce the risk of injury, and even increase your speed. So if you're looking to take your running to the next level, it's worth taking the time to focus on your cadence.

Tips for Improving Your Cadence

1. Increase Your Arm Swing: Since running is a reciprocal movement, if you increase the rate that your arms are moving, your feet will follow. To do this, think about driving your elbow backward then letting it come back to the midline of your body. Do not reach forward with your arms as you run.

2. Quiet Your Feet: As you’re running, think about decreasing the sound your feet make when striking the ground. Typically this will result in shortening of your stride length leading to an increased cadence.

3. Use a Metronome: Using a metronome can help you set and maintain a consistent cadence. Set the metronome to 5-10% above your baseline cadence. Some music apps have playlist that you can find set at a particular BPM which can be helpful as well.

4. Incorporate Drills: Incorporating drills such as strides, “A” skips, high knees before or after your runs a couple times a week is a great way to work on your cadence. These exercises can also help improve your overall run performance by strengthening key muscles and improving reactivity.

It is important to note that when we discuss improving cadence, this is occurring at the same speed. Meaning, if your cadence is 165 at an easy, conversational pace, we want to focus on increasing your cadence 5-10% at that pace. We don’t want to simply run faster, we want to increase cadence across all paces. 

Remember that improving your cadence is not something that happens overnight. It takes time and patience to make lasting changes. However, by focusing on improving your cadence, you can experience a variety of benefits including better form, reduced risk of injury, and improved run performance.

Unsure if you need to improve your cadence, or frustrated by trying to do it on your own without success? Come see Delmarva’s running experts at Driven Physiotherapy. We’ve helped countless runners in the Salisbury, Maryland and Coastal Delaware areas move beyond their injuries to live, train, and perform at their best!