Running Cadence Unleashed

Cadence refers to the number of steps that a runner takes per minute and is an important element in a runner’s performance and overall running technique. For runners of all skill levels and experience, from runners in their very first 5K to Olympic distance runners, the number of steps taken per minute that a runner takes can greatly affect both their running performance and their risk of injury.

The key to running with optimal performance is to learn about your running cadence and how it can improve your running in order to enhance your running in general. In order to optimize your running you need to work on upping your cadence, or the number of steps that you take in a minute, in order to run with more efficiency and to have the ability to run longer before you get tired. Research has proven that there is an ideal cadence for runners, and that ideal cadence for long distance runners is around 180 steps per minute. The goal of an optimal cadence for runners is to be able to get into a steady running rhythm and to have the endurance to be able to run for a long period of time without getting tired. Many runners are not aware of their running cadence and how it affects their running, and by becoming more aware of your cadence you can work to get into optimal running form.

Running cadence also affects the runner’s biomechanics or the study of human movement and how forces affect a person. When a runner increases their running cadence they can decrease the amount of impact that a runner puts on their joints and muscles with every step. By trying to take more steps per minute a runner will typically take shorter steps in order to meet their goal of increasing their running cadence. These shorter steps will cause a runner to land on the forefoot instead of the heel. Landing on the heel of the foot can cause excessive impact on the knee and can increase the risk for a variety of injuries. By taking steps that land on the balls of the feet a runner can promote a more efficient running style and reduce the risk for a variety of injuries. This is just one way in which a runner can use their running cadence in order to improve their overall running style.

Running with optimal cadence can improve performance and reduce risk of injury. Bood et al. (2013) studied the importance of auditory-motor-synchronization in running and found that runners improved their running technique and running performance by synchronizing their steps to an auditory-motor-synchronization-external-cue. In their study auditory-motor-synchronization-external-cues such as music or a metronome were used to make runners adjust their cadence to a pre-determined rhythm. By doing so runners improved their running efficiency and running performance. Furthermore, the use of auditory-motor-synchronization-external-cues is easily applicable in practice. In everyday life runners listen to music while running and therefore it is easy to apply this cue in running training.

Another important study, which analyzed cadence retraining in runners, was conducted by Hafer et al. (2015). This study revealed that runners, who were trained to change their running cadence during their training sessions, not only improved their running technique but also showed a decrease in knee impact during running. Moreover, runners with an increased running cadence reported fewer injuries than before. Thus, cadence retraining not only leads to improved performance but also to a safer running technique.

To begin to examine the role that cadence plays in regard to the risk of injury in runners, we first must have an understanding of what cadence is. Cadence, in running, is the number of steps taken per minute. Runners with low cadence typically take longer strides to compensate for the lower number of steps. By running with low cadence, runners are increasing the amount of impact that their joints will absorb with every step. This can increase the risk of injury to the runner, particularly injuries of the lower leg such as shin splints or stress fractures, as well as well as knee injuries. Research indicates that those who run with higher cadence are able to run with shorter, quicker steps, ultimately allowing the runner to land more softly when running. This decrease in impact that is placed on the runners joints and muscles is key in decreasing the risk of injury to the runner.

Find ways to decrease your running injuries by increasing your running cadence. Ameen (2014) determined that runners who completed retraining of cadence over a period of time gradually increased in cadence numbers during training. Runners showed significant decrease in knee impact in running and self reported fewer running related injuries than before. Ameen (2024) showed that runners could run with decreased stress on their body by gradually increasing running cadence. It appears that by increasing steps taken per minute, runners only need to focus on the aspect of running to increase performance, rather than running at higher speeds. Increased steps per minute could provide decreased risk of injury for runners.

More information about cadence is gained from the information that is acquired through the research of cycling. For example, Abbiss et al. (2009) and Ansley and Cangley (2009) studied optimal cadence for cycling. There were many similar points between running and cycling cadence. For example, many of the cyclists in these studies that cycled at an optimal cadence experienced less muscle fatigue during intense training and optimal performance in competitions. If a runner could find an optimal cadence, they could experience increased performance, and potentially less injury as well. The research of cycling and cadence can also be compared to the research that has been completed on running and cadence. It can give more insight on the many different ways in which a runner approaches their running.

Changing your running cadence can help to change your overall running technique to help improve how you run and make it more efficient. By increasing your cadence, your body is able to learn how to handle the demands placed upon it by running, enabling you to go on to do other types of running, such as running long distances, doing running speed exercises or completing running up hills. Your body is able to learn and adapt to the new way in which you are running by incorporating the changes into your muscle memory and the way in which you utilize your energy in order to make sure that you are running in the most efficient way possible.

In order to improve performance and decrease injury risk in running, it is essential for athletes to understand the impact that running cadence has on both their technique and their overall running efficiency. As research into the world of running continues to evolve and become increasingly sophisticated, more and more focus is being placed on the concept of cadence and the steps that athletes can take in order to make the most of it. While it is true that many of the best runners possess an innate sense of cadence, this does not mean that less experienced athletes are at a disadvantage, as even small changes to a runner’s stride can have a profound impact on the way that they are able to run. By paying close attention to the way in which they are able to make use of their cadence, runners of all levels are able to develop a greater sense of awareness for their technique and are able to make a wide range of positive changes to the way in which they are able to run.

Because running of different intensities requires cadence modulation (Dunst et al. 2024; Nijs et al. 2020), you can make use of your runs of different intensities for a focused training of your running technique. An important point of focus for easy running of long duration is a constant cadence. Your running form during easy running sessions is relaxed, and you work on your endurance. The higher the intensity of your running, the higher your cadence will be. This is especially the case during your shorter fast running sessions. The higher cadence will train your fast-twitch muscle fibers and improve your speed. By performing many short fast runs, you will learn to increase your cadence during your runs and to incorporate these fast runs into your normal runs. In this way, you train your body to perform better during runs of different intensities.

Whether athletes run to achieve specific goals or to keep in shape, to enhance performance or to remain healthy, through their runs, they can refine their technique and thus become more efficient runners. The simplest way to evaluate and refine running technique is through the assessment of running cadence. By improving their cadence runners will learn to improve their form, to maintain their running form better and to use their energy more efficiently (Ameen, 2024). This in turn enhances their running in terms of power and in terms of running economy. Studies have documented the benefits of such assessment for a variety of running styles with emphasis on improving the running economy of endurance runners (Austin, 2018; Brake, 2023). Thus, through the assessment and subsequent improvement of the running cadence of endurance runners they are able to complete their runs with greater distances being covered by each runner using the exact same amount of energy and thus improving their running economy. Importantly, such findings have shown that runners improve their running technique by modifying their running cadence as part of their overall physical training. This in turn has many advantages, not least of which is that an athlete’s overall ability to complete runs is significantly enhanced (Guten, 1987). In practical terms, by being able to modify their cadence, through assessing their current cadence and by putting in place strategies in order to increase their cadence in terms of steps per minute, in addition to assessing their current technique and developing a range of running-related training methods, in order to increase their technique in terms of range of motion, in addition to physical aspects, of their running, the runners in question will, during their runs, use their muscles in addition to all of the joints in their bodies more efficiently.

Long-term improvements on a runner can gain from focusing on their cadence. Understanding and working with a runner’s stride rate can lead to improvements in their running. This can aid runners in a variety of ways, improving aspects of their running including creating muscle memory that allows for increased running efficiency. This, in turn, can lead to improvements in running posture and stability. As a result, runners can go on to get the most out of their running, by using all of the energy that they are putting into their run in the most efficient way possible. This means that runners will become more versatile, allowing them to run better on a variety of different terrains and be able to change their running to suit their goals.

In summary, incorporating a focus on cadence in your training is a potent strategy to improve performance of runners of all experience levels while minimizing the risk of injury. As research is currently being conducted into a number of variables to be associated with running cadence and its effects on individual runners, more research in to the variables currently not understood will be of use to the running community and help to enhance runners performance.

Citations:

Bood, R.J., Nijssen, M., Van Der Kamp, J. and Roerdink, M., 2013. The power of auditory-motor synchronization in sports: enhancing running performance by coupling cadence with the right beats. PloS one, 8(8), p.e70758. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0070758

Hafer, J.F., Brown, A.M., DeMille, P., Hillstrom, H.J. and Garber, C.E., 2015. The effect of a cadence retraining protocol on running biomechanics and efficiency: a pilot study. Journal of sports sciences, 33(7), pp.724-731. https://www.tandfonline.com/doi/abs/10.1080/02640414.2014.962573

Nijs, A., Roerdink, M. and Beek, P.J., 2020. Cadence modulation in walking and running: pacing steps or strides?. Brain sciences, 10(5), p.273. https://www.mdpi.com/2076-3425/10/5/273

Abbiss, C.R., Peiffer, J.J. and Laursen, P.B., 2009. Optimal cadence selection during cycling. International SportMed Journal, 10(1), pp.1-15. https://journals.co.za/doi/abs/10.10520/EJC48370

Hansen, E.A. and Smith, G., 2009. Factors affecting cadence choice during submaximal cycling and cadence influence on performance. International Journal of Sports Physiology and Performance, 4(1), pp.3-17. https://journals.humankinetics.com/view/journals/ijspp/4/1/article-p3.xml

Ameen, R.B.M., 2024. QUANTIFYING THE IMPACT OF RUNNING CADENCE ON BIOMECHANICS, PERFORMANCE, AND INJURY RISK: A PHYSICS-BASED ANALYSIS. Science Journal of University of Zakho, 12(2), pp.237-243. http://www.sjuoz.uoz.edu.krd/index.php/sjuoz/article/view/1233

Dunst, A.K., Hesse, C. and Ueberschär, O., 2024. Understanding optimal cadence dynamics: a systematic analysis of the power-velocity relationship in track cyclists with increasing exercise intensity. Frontiers in Physiology, 15, p.1343601. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1343601/full?utm_source=chatgpt.com

Ansley, L. and Cangley, P., 2009. Determinants of “optimal” cadence during cycling. European Journal of Sport Science, 9(2), pp.61-85. https://www.tandfonline.com/doi/abs/10.1080/17461390802684325

Austin, C.L., Hokanson, J.F., McGinnis, P.M. and Patrick, S., 2018. The relationship between running power and running economy in well-trained distance runners. Sports, 6(4), p.142. https://www.mdpi.com/2075-4663/6/4/142

Brake, M.T., Stolwijk, N., Staal, B. and Van Hooren, B., 2023. Using beat frequency in music to adjust running cadence in recreational runners: A randomized multiple baseline design. European Journal of Sport Science, 23(3), pp.345-354. https://www.tandfonline.com/doi/abs/10.1080/17461391.2022.2042398