RUN CLUB BLOG: CADENCE

If you are new to running or a seasoned veteran, there is a chance that you have heard about the term cadence, which is a measurement of how many steps you take in a single minute. This is an important concept to consider when assessing running technique as it can influence foot placement, load transfer and the muscles that are working to propel you forward.

The magic number that is often referred to is 180 steps per minute. However, this is not a hard and fast rule and the appropriate cadence will be dictated by the speed you are running and what your current cadence is. The majority of runners will have approximately a cadence of 155-165 steps per minute which is lower than recommended and increases how hard your cardiovascular system and muscles have to work to run.

Research shows that that increasing cadence by 10% can reduce knee injuries by up to 15%. This is mainly due to lower cadence being linked to overstriding, as the length of your steps increase if the number of steps in a minute stay the same. When you overstride, you reduce your running efficiency and put more load through certain muscle groups which leads to earlier onset of fatigue, and risk overloading or straining muscles which can derail your progress.

There are many ways to change your cadence and different cues work for different people. Some examples are

• Shortening your steps
• Changing footwear
• Listening to a metronome with the desired cadence and timing steps with the beat
• Focusing on landing softer to increase the turnover rate of the legs

This is only a piece of the puzzle and isn’t a blanket solution. If you are experiencing injuries or feeling as if you have plateaued with your running progress, book in for an assessment to discuss the treatment options to allow you to perform at your best!

For a visual representation, you can click on the link below from ‘The Running Clinic’ to see what this looks like with low vs high cadence!

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