Why You Should Improve Your Running Cadence

What cadence is and how we measure it?

Cadence is simply the number of steps we take per minute while running. Most modern GPS watches come equipped with accelerometers that can track your strides and provide you with this data after your run.

However, if you have an older watch without this feature, you can use a chest strap like the Garmin HRM Pro or the Wahoo Tickr, which can measure your stride rate.

Alternatively, you can manually monitor your cadence by counting the number of steps your right or left foot (whichever you prefer) takes in 30 seconds and multiplying it by four.

But why Cadence is so important? Runners with a low Cadence tend to overstride, landing with their feet too far in front of them. This can lead to heel striking and excessive load on the body, increasing the risk of injuries.

By increasing your Cadence to the 170-190 range, your feet will land more underneath your center of mass, using a tripod landing, which helps your body absorb the impact more effectively.

Research from a 2011 study suggests that increasing your cadence by 5% to 10% from your normal running pace can decrease vertical movement and braking force at contact with the ground.

This means you waste less energy moving up and down, making your runs more efficient.

Recent studies have shown that this reduced strain leads to a lower risk of injury:

• Effects of stride length and running mileage on a probabilistic stress fracture model;
• Effects of step rate manipulation on joint mechanics during running;
• Effect of Increasing Running Cadence on Peak Impact Force in an Outdoor Environment.

You might have heard of the magic number, 180 steps per minute, often coined by Jack Daniels. However, it's important to note that everyone has their Cadence range.

For example, my easy runs sit around 170, but during half-marathon pace work, it goes up to 185, and during an all-out 5k, it's around 190. The sweet spot for most runners is between 170 and 190, so aim to be in that range.

Kipchoge's stride length ~1.90 meters at ~185 cadence.

How to increase your cadence

One effective method is to use a metronome.

Many Garmin watches have a built-in metronome app that you can set to your target Cadence. You can also find apps for your phone or playlists on Spotify that match the desired beats per minute (BPM).

Remember, don't jump straight to your target Cadence from your current one. Gradually increase it by 5 BPM every few weeks to avoid overloading your body.

Additionally, consider reducing your stride length slightly instead of trying to run much faster. Focus on landing your feet under your center of mass to visualize the proper running form. Including stride-outs at the end of your run, running at around 95% effort for 10-20 seconds, and doing some downhill reps can naturally increase your cadence and retrain your body's movement pattern.

As always, patience is the key!

Increasing your cadence will take a few months. I personally took a couple of months to go from 160 to 180.

Stick to the gradual progression, and soon you'll notice improvements in how you cover the ground and reduce your injury risk.

Once you're confident with your cadence numbers and have achieved a desirable range, it's time to work on your stride length.

Increasing both your cadence and stride length will result in faster running without getting tired and the potential for personal records (PRs).

Focus on taking smaller steps, not running faster.

The speed will come naturally with practice. Start with shorter efforts, like hundred-meter strides with an exaggerated high cadence. Gradually work up to your target cadence and incorporate workout sessions specifically designed for a higher cadence rate, such as sprints or strides down a slight incline.

Pay attention to your arms as well, as they play a crucial role in driving your legs. Actively driving your arms can help increase your cadence.

Remember, running is a journey, and mastering your cadence is one step closer to becoming a better runner. So, take it step by step, and you'll reap the rewards of faster, more efficient, and injury-free running.

Keep me posted on your progress, experiment with these tips and let me know how you progress with improving your cadence – Remember that you can always reply to my emails, i’m happy to read your story and progress!

Conclusion

Cadence in running, measured by steps per minute, significantly impacts performance and injury prevention. Optimal cadence, typically between 170 and 190 steps, promotes efficient stride mechanics.

Tools like GPS watches and metronomes help monitor and gradually increase cadence. Mastering cadence through consistent practice improves running efficiency and overall performance, making it essential for runners looking to enhance their skills.