What is Running Cadence?
Running cadence is defined as the total number of steps you take per minute and it’s a useful tool to analyze your running form and efficiency. While there is no universal target cadence because every runner has a different body anatomy (taller runners will naturally have lower cadences), it’s beneficial to monitor and track cadence to become a better runner. It can help you break through plateaus and prevent injury.
History of Cadence
The history of cadence dates back to the 1984 Olympics, when a famous running coach named Jack Daniels made a significant observation. Sitting in the stands, he counted steps as the runners passed by and realized that the fastest and most efficient runners had a cadence of at least 180 steps per minute, with some of them reaching as high as 200.
Most beginner runners have a cadence between 160-170 steps per minute, while advanced runners have a cadence between 170-180, and elite runners have a cadence of 180 and higher. Height, weight, leg length, and stride length all factor into optimal cadence. Advanced runners have a higher cadence than beginners because they are moving faster.
Why is Cadence Important?
Cadence is important because running speed is determined by stride length and stride rate. The shorter your stride length and the quicker your stride, the higher your cadence and the faster you run. On the other hand, if you have longer strides, or “overstride,” that correlates to a slower cadence. It also increases your susceptibility to injury because runners who overstride tend to lock their knees and crash down hard on their heels.
Increasing cadence is not just about moving your feet faster. It means changing the position where you foot lands so that it aligns better with your center of gravity. You want your foot to land underneath your body instead of in front of your hips. This will decrease your stride length and improve foot turnover, so you are moving forward more efficiently. It’s also less impact on your bones and joints because you’re spending less time in the air. A study in 2011 found that a 5% increase in running cadence results in 10% reduced stress on the knee and hip.
How to Measure Cadence?
Most smartwatches can measure running cadence, but if you don’t have one you can count the number of times your right foot hits the ground in 30 seconds and multiply it by four. It’s important to note that your cadence will vary based on the type of training run that you’re doing. For example, you will have a lower cadence on a long, slow run than a fast tempo or interval workout.
How to Improve Cadence?
First, make sure that you have a specific and realistic cadence goal. You should aim to increase your cadence by 5 to 10 percent. For example, if your base running cadence is 160 SPM, then your goal cadence should be 168 to 176. It may feel strange at first, but after some time it will become natural. Try these tips to make the process easier:
Lighter Shoes: Dropping one ounce from a pair of running shoes will save you lifting 675 pounds during an hour run.
Run to a Beat: Practice running with a small digital metronome set to a specific rhythm (your desired cadence), or you can find playlists on streaming platforms that are set to a specific bpm.
Focus on Small Steps: Don’t worry about running faster, instead try to execute shorter strides.
Use a Treadmill: Practicing on a treadmill is easier because you can set the speed to stay the same.