How To Understand And Improve Your Running Cadence

Embark on a journey to unlock your running potential with “How to Understand and Improve Your Running Cadence,” a guide designed to transform your stride and elevate your performance. Running cadence, the number of steps you take per minute, is a crucial yet often overlooked aspect of running technique. This guide will demystify cadence, offering clear explanations and actionable strategies for runners of all levels to improve their efficiency and reduce the risk of injury.

From understanding the basics of cadence and how to measure it, to identifying your baseline and setting achievable goals, this resource provides a comprehensive roadmap. You’ll learn the optimal cadence ranges, the relationship between cadence and injury prevention, and practical techniques to incorporate cadence drills into your training. Prepare to revolutionize your running experience and stride towards a healthier, more efficient, and enjoyable running journey.

Defining Running Cadence

Running cadence, in simple terms, is how many steps you take per minute while running. It’s a key element in running technique that can significantly impact your performance and injury risk. Understanding cadence is the first step toward improving it.

What Running Cadence Means

Running cadence refers to the number of steps a runner takes in one minute. This is often measured as steps per minute (SPM). It doesn’t matter how long or short your stride is; cadence focuses solely on the rate at which your feet hit the ground.

The Importance of Running Cadence

Optimizing your running cadence is crucial for several reasons. It can lead to improved efficiency, reduced injury risk, and potentially enhanced performance. A higher cadence often correlates with less vertical oscillation (bouncing up and down), which translates to less impact force on your joints.

Common Misconceptions About Running Cadence

Several misconceptions surround running cadence. It’s important to dispel these to understand the true value of this metric.

• Myth: A higher cadence guarantees faster running. While a higher cadence can contribute to faster running, it’s not the sole determinant. Speed is also influenced by stride length and overall fitness.
• Myth: Everyone should aim for the same cadence. The ideal cadence varies depending on individual factors like height, running style, and experience. There isn’t a one-size-fits-all number.
• Myth: Cadence is only important for elite runners. Cadence is beneficial for runners of all levels. Beginners can reduce their injury risk by increasing their cadence, while experienced runners can refine their technique for improved efficiency.
• Myth: Cadence is fixed and cannot be changed. Cadence is adaptable. With focused practice and adjustments to running form, most runners can increase their cadence over time.

Measuring Your Current Cadence

Understanding your current running cadence is the crucial first step toward improvement. Knowing your baseline allows you to track progress and see how adjustments affect your stride. Several methods exist for measuring cadence, each with its own set of pros and cons. Choosing the right method depends on your resources and preferences.

Methods for Measuring Running Cadence

Several options are available for measuring your running cadence, ranging from simple manual techniques to sophisticated technological solutions. The best method depends on your budget, the level of accuracy you require, and your comfort level with technology.

• Using a Running Watch: Many modern running watches are equipped with built-in cadence sensors. These sensors use accelerometers to measure the number of steps you take per minute.
• Advantages: Convenient, provides real-time feedback during your run, and often stores data for later analysis. Many watches also offer guided workouts to help you adjust your cadence.
• Disadvantages: Requires purchasing a running watch, and the accuracy can sometimes be affected by factors like arm swing and terrain.
• Using a Phone App: Numerous running apps for smartphones, such as Strava, Runkeeper, and MapMyRun, can measure cadence using the phone’s accelerometer.
• Advantages: Cost-effective, as many apps are free or have affordable premium versions. Readily accessible since most people own a smartphone.
• Disadvantages: Can be less accurate than a dedicated running watch, especially if the phone is not securely mounted. Battery drain can be significant during longer runs.
• Manual Counting: This involves counting your steps for a set period during your run.
• Advantages: Requires no special equipment, making it a free and accessible method.
• Disadvantages: Can be distracting during your run, and the accuracy depends on your ability to count consistently. It’s also difficult to get real-time feedback.

Step-by-Step Manual Cadence Calculation

Manually calculating your cadence is straightforward, requiring only a watch or timer and a way to count. Here’s how to do it:

1. Choose a Time Interval: Select a time interval for counting. A common and manageable interval is 60 seconds (one minute), but you can also use 30 seconds if that’s easier to manage.
2. Start Running: Begin your run at a comfortable pace.
3. Count Your Steps: During your chosen time interval, count the number of times your right foot (or both feet) hits the ground.
4. Double the Count (if counting one foot): If you only counted the steps of one foot, double the number to estimate your total steps per minute. If you counted both feet, this step is unnecessary.
5. Repeat and Calculate Average: Repeat the counting process several times during your run, and calculate the average to get a more accurate estimate of your cadence.

For example, if you count your right foot hitting the ground 75 times in one minute, your estimated cadence would be 75 x 2 = 150 steps per minute (SPM). If you counted both feet and got 160 steps in one minute, your cadence is 160 SPM.

Advantages and Disadvantages of Each Method

Each method of measuring cadence offers unique advantages and disadvantages, which should be considered when choosing the best option for your needs.

Method	Advantages	Disadvantages
Running Watch	Convenient, provides real-time data, stores data for analysis, often includes guided workouts.	Requires purchase, accuracy can be affected by arm swing and terrain.
Phone App	Cost-effective, readily accessible.	Less accurate than a dedicated watch, battery drain, needs secure mounting.
Manual Counting	Free, requires no special equipment.	Distracting, accuracy depends on consistent counting, no real-time feedback.

Identifying Your Baseline Cadence

Understanding your current running cadence is the crucial first step toward improvement. Knowing your baseline allows you to track progress and see how adjustments impact your running efficiency and injury risk. This section guides you through determining your personal running cadence baseline.

Calculating Steps Per Minute (SPM)

Determining your steps per minute (SPM) is fundamental to understanding your running cadence. This measurement represents the total number of steps you take in a minute while running.To calculate your SPM, you’ll need a way to measure your steps and time. The simplest method involves:

1. Choosing a Running Surface and Pace: Select a comfortable running surface, such as a track, road, or treadmill. Run at your typical, comfortable pace, the one you could maintain for a longer duration.
2. Timing Yourself: Use a stopwatch or a timer on your phone or watch.
3. Counting Your Steps: Count the number of times your foot (either foot) strikes the ground for one minute. You can focus on counting the number of times your right foot hits the ground and then multiply by two to get the total number of steps for both feet.
4. Repeating the Process: Repeat the process two or three times during the same run or on different runs to ensure accuracy and account for any variability.
5. Calculating the Average: If you take multiple measurements, calculate the average SPM. Add up the SPM values from each trial and divide by the number of trials.

For example, if you count your right foot hitting the ground 80 times in a minute, your total steps would be 160 (80 x 2). If you repeat this three times and get counts of 160, 162, and 158 SPM, your average would be 160 SPM ((160 + 162 + 158) / 3).

Tracking Cadence Over Several Runs

Consistently tracking your cadence over multiple runs provides a comprehensive view of your baseline and helps you identify trends. This involves recording your SPM along with other relevant running data.Here’s a practical method for tracking your cadence:

1. Choose a Tracking Method: You can use a notebook, a spreadsheet (like Google Sheets or Microsoft Excel), or a running app (like Strava, Garmin Connect, or Nike Run Club) that records cadence data. Running apps often provide this data automatically.
2. Record Relevant Data: For each run, record the following information:
   • Date
   • Duration of the run (time)
   • Distance (if applicable)
   • Average SPM (calculated as described above)
   • Perceived Effort (on a scale of 1-10, with 1 being very easy and 10 being maximal effort)
   • Surface (e.g., road, trail, treadmill)
   • Any other relevant notes (e.g., weather conditions, how you felt during the run)
3. Run Regularly and Track Consistently: Aim to track your cadence for at least a few weeks, ideally during various types of runs (easy runs, tempo runs, etc.) to get a well-rounded picture of your baseline.
4. Analyze the Data: After a few weeks, analyze your data. Look for an average SPM, as well as any trends. Does your cadence vary significantly between different types of runs? Do you notice any changes in your cadence as you fatigue?

Here’s an example of how you might record your cadence data in a simple spreadsheet:

Date	Duration	Distance	Avg. SPM	Effort	Surface	Notes
2024-03-08	30 minutes	5 km	160	4	Road	Felt good
2024-03-10	45 minutes	7 km	158	5	Road	Slightly tired
2024-03-12	20 minutes	3 km	162	6	Treadmill	Tempo run

By tracking your cadence in this way, you’ll have a solid understanding of your baseline and the variability within it, providing a foundation for making informed adjustments and monitoring your progress.

Understanding Optimal Cadence Ranges

Knowing your running cadence and working to improve it is a crucial part of becoming a more efficient and less injury-prone runner. Once you’ve measured your baseline cadence, the next step is to understand what constitutes a good cadence range and how it might apply to you.

Generally Accepted Optimal Cadence Range

The generally accepted optimal cadence range for most runners is between 170 and 180 steps per minute (SPM). This range is often cited by running coaches, physiologists, and in running literature as a benchmark for improving running efficiency and reducing the risk of injury. This doesn’t mean every runner

must* hit this exact range; it serves as a guideline.

Individual Factors Influencing Cadence

While the 170-180 SPM range is a good starting point, several individual factors can influence the ideal cadence for a particular runner.

• Height: Taller runners might naturally have a slightly lower cadence than shorter runners due to their longer stride length. However, even taller runners can often benefit from increasing their cadence towards the higher end of the optimal range. For example, a runner over 6 feet tall might find 170-175 SPM optimal, while a shorter runner might find 175-180 SPM or even slightly higher more comfortable.

• Running Experience: Experienced runners, especially those with a solid running base and good form, may have a more efficient cadence. They may also be more attuned to their bodies and better able to adjust their cadence based on the demands of a run. Beginners might need to focus on increasing their cadence gradually to avoid overstriding and potential injuries.
• Injury History: Runners with a history of injuries, particularly those related to impact (e.g., knee, hip, or ankle problems), may benefit from a higher cadence. A higher cadence can reduce the impact forces on the body by shortening the stride length and landing more frequently. This can be especially important for those recovering from an injury or those prone to specific issues.

  For instance, a runner with a history of plantar fasciitis might benefit significantly from increasing their cadence.

Benefits of a Higher Cadence within the Optimal Range

Aiming for a higher cadence within the optimal range (e.g., closer to 180 SPM) often yields several benefits.

• Reduced Ground Contact Time: A higher cadence typically leads to a shorter ground contact time. This means your foot spends less time on the ground, which reduces the braking forces and impact on your joints.
• Improved Running Economy: A more efficient running form can be achieved with a higher cadence. Runners often experience better running economy, meaning they use less energy to run at a given pace. This can lead to improved performance and endurance.
• Decreased Risk of Overstriding: A higher cadence encourages a shorter stride length, reducing the likelihood of overstriding (landing with your foot too far in front of your body). Overstriding is a common cause of running injuries.
• Reduced Vertical Oscillation: A more efficient running form, associated with a higher cadence, often results in less vertical oscillation (bouncing up and down). This saves energy and reduces stress on the body.

The Relationship Between Cadence and Injury Prevention

Increasing your running cadence isn’t just about speed; it’s a key strategy for injury prevention. A higher cadence can significantly reduce the impact forces experienced by your body with each stride, minimizing the risk of common running-related injuries. By understanding how cadence affects your body, you can proactively protect yourself and stay on the road, trail, or track.

How a Higher Cadence Reduces Injury Risk

A higher cadence, essentially taking more steps per minute, can help shift the impact forces of running. Instead of absorbing a large, singular impact with each stride, your body distributes the force more evenly across a greater number of smaller impacts. This shift can lessen the stress on various parts of your body, reducing the likelihood of injuries.

• Reduced Vertical Oscillation: A higher cadence often leads to less vertical movement, meaning you’re not bouncing up and down as much with each stride. This reduces the stress on your joints, particularly your knees and hips.
• Decreased Ground Contact Time: With a quicker cadence, your feet spend less time on the ground. This shorter ground contact time minimizes the impact forces your body absorbs.
• Improved Foot Strike: A faster cadence often encourages a midfoot strike, rather than a heel strike. A midfoot strike is generally considered more biomechanically efficient and can help distribute impact forces more effectively.
• Lower Loading Rates: Higher cadence can reduce the rate at which force is applied to your body when your foot strikes the ground. Lower loading rates give your tissues more time to adapt to the stress, reducing the risk of injury.

Examples of Injuries Mitigated by Cadence Improvement

Several common running injuries can be significantly reduced by improving your cadence. By focusing on increasing your steps per minute, you can proactively protect vulnerable areas of your body.

• Stress Fractures: Stress fractures, especially in the foot and lower leg, often result from repetitive impact. A higher cadence reduces the magnitude of each impact, lowering the risk of developing these painful injuries.
• Runner’s Knee (Patellofemoral Pain Syndrome): By reducing vertical oscillation and ground contact time, a higher cadence can lessen the stress on the patellofemoral joint, where the kneecap and thigh bone meet.
• IT Band Syndrome: Increasing cadence can help to reduce the strain on the iliotibial (IT) band, a thick band of tissue that runs along the outside of the thigh.
• Shin Splints (Medial Tibial Stress Syndrome): A faster cadence can help to reduce the impact on the shin, reducing the risk of developing shin splints.
• Plantar Fasciitis: The plantar fascia, a thick band of tissue on the bottom of the foot, can be strained by repetitive impact. A higher cadence can help to reduce the stress on the plantar fascia.

Studies consistently demonstrate the link between cadence and injury prevention. Research published in the

• Journal of Orthopaedic & Sports Physical Therapy* showed that runners with a lower cadence were more likely to experience running-related injuries. Another study in the
• British Journal of Sports Medicine* found that increasing cadence by 5-10% could reduce the risk of stress fractures.

Improving Your Running Cadence

Now that you understand what running cadence is, how to measure it, and why it’s important, let’s dive into practical techniques to help you improve your own cadence. This section will provide actionable strategies, drills, and routines to help you run more efficiently and reduce your risk of injury. Remember to be patient and consistent; gradual improvements are key.

Techniques for Gradually Increasing Running Cadence

The goal is to increase your cadence gradually, typically by 5-10% per week, to allow your body to adapt and avoid injury. This should be done in small increments, listening to your body and adjusting as needed.Here’s how you can achieve this:

• Use a Metronome: A metronome is a simple and effective tool. Start by setting it to your current cadence (measured previously). Then, gradually increase the beats per minute (BPM) by 1-2 BPM per week. Run to the beat of the metronome during your runs. Over time, your body will adapt to the faster rhythm.

• Run with Music: Similar to a metronome, use music with a BPM that is slightly higher than your current cadence. Choose songs that have a consistent beat and that you enjoy. As with the metronome, slowly increase the BPM of your music over time. There are numerous online resources and apps that can help you find music with specific BPMs.
• Focus on Foot Strike: Concentrate on landing your feet beneath your center of gravity. This will naturally encourage a quicker turnover. Avoid overstriding, which is when your foot lands too far in front of your body.
• Shorten Your Stride: A shorter stride length often leads to a higher cadence. Consciously focus on taking shorter steps. Don’t try to increase your speed by lengthening your stride; instead, increase your speed by increasing your cadence.
• Incorporate Cadence Drills: Regular practice of specific drills can significantly improve your cadence. These drills help to train your neuromuscular system and improve your running form. We’ll detail these in the next section.
• Record and Analyze Your Runs: Use a GPS watch or running app to track your cadence during your runs. This will allow you to monitor your progress and make adjustments as needed.

Routine Including Drills and Exercises to Improve Cadence

Consistency is crucial for improvement. Incorporate the following routine into your training 2-3 times per week, preferably on non-consecutive days. Remember to warm up before each session with 5-10 minutes of light jogging and dynamic stretching, such as leg swings and high knees. Cool down with 5-10 minutes of easy jogging and static stretching.This routine is designed to build gradually.

You can start with fewer repetitions and sets and increase them as you get stronger and more comfortable.

• Warm-up: 5-10 minutes of easy jogging and dynamic stretching (leg swings, high knees, butt kicks).
• Cadence Drills: Perform each drill for 30-60 seconds, with a 30-second rest between drills. Repeat the entire drill sequence 2-3 times.
• Cool-down: 5-10 minutes of easy jogging and static stretching (holding each stretch for 30 seconds).

Most Effective Cadence Drills and Their Execution

These drills are designed to improve your running form and increase your cadence.

• High Knees: Drive your knees up towards your chest while maintaining a quick turnover. Focus on landing lightly on the balls of your feet. The goal is to simulate the leg movement of running, but at a higher frequency.
• Execution: Stand tall with your core engaged. Alternate bringing your knees up towards your chest, keeping your thighs parallel to the ground. Aim for a fast, rhythmic pace.
• Butt Kicks: Kick your heels up towards your glutes, focusing on a quick turnover. Keep your core engaged and maintain a straight posture.
• Execution: Stand tall with your core engaged. Alternate kicking your heels up towards your glutes, keeping your thighs relatively still. Maintain a fast and controlled motion.
• A Skips: This drill combines elements of high knees and skipping. Drive your knee up, and then skip forward on the same leg, emphasizing a quick push-off.
• Execution: Drive your knee up, and then skip forward on the same leg, emphasizing a quick push-off. Alternate legs, focusing on a fast and controlled movement.
• B Skips: Similar to A skips, but you extend your lower leg forward with each skip, mimicking a running stride.
• Execution: Drive your knee up, then extend your lower leg forward with each skip, mimicking a running stride. Alternate legs, focusing on a fast and controlled movement.
• Fast Feet: Stand tall and quickly tap your feet on the ground, as if you were running in place. Focus on a rapid turnover and landing lightly.
• Execution: Stand tall with your core engaged and quickly tap your feet on the ground, as if you were running in place. Focus on a rapid turnover and landing lightly. Keep your arms bent at 90 degrees and swing them naturally.
• Bounding: This drill is a more explosive version of running. Take long, powerful strides, focusing on pushing off the ground with each step and maximizing air time. This improves power and coordination, which contributes to a higher cadence.
• Execution: Take long, powerful strides, focusing on pushing off the ground with each step and maximizing air time. Alternate legs, aiming for distance and height.

Incorporating Cadence Drills into Your Training

Integrating cadence drills into your running routine is crucial for improving your running form and efficiency. These drills, when performed consistently, help train your body to maintain a higher cadence, reducing the impact on your joints and potentially decreasing the risk of injury. The key is to incorporate these drills strategically into your training schedule, ensuring adequate rest and recovery to prevent overtraining.

Integrating Cadence Drills into Your Training Schedule

To effectively incorporate cadence drills, consider the following points:

• Warm-up: Always begin with a proper warm-up, including dynamic stretches like leg swings, high knees, and butt kicks. This prepares your muscles for the increased intensity of the drills.
• Frequency: Aim to perform cadence drills 2-3 times per week. This frequency allows for adaptation without overstressing your body.
• Duration: Start with shorter drill sessions, such as 10-15 minutes, and gradually increase the duration as your body adapts.
• Workout Structure: Cadence drills are best incorporated after your warm-up, either before or after your main workout. You can also include them on recovery runs.
• Progression: Gradually increase the duration or intensity of the drills over time. Don’t increase both simultaneously.
• Rest and Recovery: Allow for adequate rest days between drill sessions to prevent overuse injuries. Listen to your body and adjust your training accordingly.
• Variety: Incorporate different types of cadence drills to target various aspects of your running form and keep your training engaging.

Weekly Training Plan Incorporating Cadence Drills

Here’s a sample weekly training plan that incorporates cadence drills. This is a general example, and you should adjust it based on your current fitness level and running goals. Always prioritize listening to your body and adjusting the plan as needed.

• Monday: Rest or cross-training (e.g., swimming, cycling).
• Tuesday: Cadence drills (15-20 minutes) + easy run (30-40 minutes).
• Wednesday: Rest.
• Thursday: Cadence drills (15-20 minutes) + interval training (e.g., 8 x 400m at race pace with equal rest).
• Friday: Rest or easy cross-training.
• Saturday: Long run (60-90 minutes).
• Sunday: Cadence drills (15-20 minutes) + easy run (30-40 minutes).

Benefits of Different Cadence Drills

Different cadence drills target various aspects of your running form. Here’s a comparison of some common drills and their benefits:

Drill	Description	Primary Benefit	Secondary Benefit
High Knees	Run with a focus on bringing your knees up high with each stride.	Improves leg drive and stride frequency.	Enhances core engagement.
Butt Kicks	Kick your heels up towards your glutes with each stride.	Increases leg turnover and hamstring flexibility.	Improves lower leg muscle activation.
A-Skips	Alternate bringing your knee up and then skipping forward, driving the opposite arm forward.	Develops coordination and enhances the drive phase.	Increases hip flexor strength.
B-Skips	Similar to A-skips, but after the knee lift, the lower leg is extended forward before the foot strikes the ground.	Improves stride length and foot strike efficiency.	Enhances overall running form.

The Role of Foot Strike and Cadence

Understanding the interplay between foot strike and running cadence is crucial for optimizing running efficiency and minimizing injury risk. Foot strike refers to the part of your foot that initially contacts the ground during each stride, while cadence is the number of steps you take per minute. These two factors are intimately connected, influencing each other and contributing to the overall mechanics of your running form.

Relationship Between Foot Strike and Cadence

Foot strike and cadence are interconnected aspects of running biomechanics. Your cadence influences the likelihood of a particular foot strike pattern, and conversely, your foot strike can affect your ability to maintain a certain cadence. Runners often unconsciously adjust their foot strike in response to changes in cadence, and vice versa. For example, increasing cadence often encourages a midfoot strike, while a slower cadence might promote a heel strike.

Influence of Cadence on Foot Strike

Changes in cadence can significantly alter foot strike patterns. Increasing cadence, generally, promotes a more midfoot or forefoot strike. This is because a higher cadence leads to shorter strides, reducing the likelihood of overstriding, where the heel lands far in front of the body. Conversely, decreasing cadence can lead to a heel strike, as the runner may take longer strides and the heel has more time to land first.

Advantages and Disadvantages of Foot Strike Patterns in Relation to Cadence

Different foot strike patterns have varying implications when considered in conjunction with cadence.

• Heel Strike: Heel striking, especially at a low cadence, is often associated with a higher risk of injury. This is because the heel strike can create a braking effect, increasing impact forces on the joints.
• A study published in the
  -Journal of Biomechanics* found that heel striking at a lower cadence resulted in higher impact forces at the knee and hip compared to midfoot striking.
• Midfoot Strike: Midfoot striking, when combined with a higher cadence, is often considered more efficient and less injury-prone. This pattern allows for a more even distribution of impact forces across the foot and ankle, and the higher cadence helps reduce overstriding.
• Researchers at the University of Calgary conducted a study analyzing runners with different foot strike patterns. The study revealed that midfoot strikers, particularly those with a higher cadence, demonstrated lower peak impact forces and reduced ground contact time.
• Forefoot Strike: Forefoot striking, common in sprinting, can be effective at high cadences. It allows for powerful propulsion and efficient energy transfer. However, maintaining a forefoot strike at slower cadences over long distances can be tiring.
• A study published in
  -Medicine & Science in Sports & Exercise* compared forefoot and heel strikers during a marathon. The study showed that forefoot strikers, while potentially more efficient at higher speeds, exhibited greater muscle fatigue during the latter stages of the race compared to midfoot strikers.

Closing Summary

In conclusion, understanding and improving your running cadence is a powerful step towards becoming a more efficient and injury-resistant runner. By applying the techniques and strategies Artikeld in this guide, you can fine-tune your stride, reduce impact forces, and unlock new levels of running performance. Embrace the journey of improvement, track your progress, and adjust your goals as you evolve.

With dedication and practice, you’ll find yourself running stronger, faster, and with greater enjoyment. Happy running!