So what’s the deal with cadence?
At the 1984 LA Olympic Games, legendary running coach and physiologist Jack Daniels examined the turnover rates of various elite runners competing.
Daniels determined that the Olympians averaged a cadence of 180 steps per minute (spm), which became widely accepted as the "target" cadence for all runners.
Contemporary research, however, suggests that average running cadence actually varies quite a bit, and there isn’t one “ideal” cadence like previously thought!
If a runner’s cadence is too low, however, it can increase injury risk and decrease running efficiency.
Therefore, it’s important to be aware of your average individual running cadence when analyzing running form.
Continuing our “Running Form” series…
When we take a client through our comprehensive 3D Running analysis session at AWAKEN, they will end up getting categorized into one of twelve different main running form categories.
The first four categories all have one common denominator - over-striding. If you missed our Newsletter or blog post about over-striding, check it out here!
The next running form category includes general cadence. If a runner's cadence is 160 steps per minute or lower, they get placed into this category to work on specific drills and exercises that help increase cadence.
So what even is cadence?
Cadence, also known as "stride rate," is the number of steps run per minute (spm). The average cadence for most runners is 170-180 spm. This rate can sometimes vary depending on the type of run performed (i.e., easy run, workout, race).
As previously stated, no "ideal cadence" actually exists; however, research indicates that a higher cadence is associated with a more efficient running stride and decreased injury risk.
Furthermore, cadence essentially influences a runner’s ground contact time.
Lower cadence is associated with a longer ground contact time, which exaggerates the time and pressure on joints and muscles while running. Running mechanics, therefore, become negatively affected and risk of injury escalates.
On the other hand, a higher cadence is associated with a quicker ground contact time allowing more efficient running form, quicker turnover, and less stress on the body.
Research further demonstrates that runners increasing cadence by as little as 5-10% can decrease the peak forces on the body!
How do you increase your running cadence?
At AWAKEN, when it’s determined through our 3D Running Analysis that a client runs with a low cadence proliferating injury risk, we create an individualized program that includes drills and exercises to help correct the issue.
Runners can perform various marching drills to improve cadence over time!
You can also use a metronome (some watches have this feature built into them) to give an audio cue for your targeted cadence.
If you listen to music while running, search for various Spotify playlists which include songs that adhere to your specific cadence goal! Running to music with the beat of your cadence target can make the process more fun!
Are you ready to take your running to the next level!?
At AWAKEN, our 3-Dimensional Running Gait Analysis service is a 90-minute session that includes a running-specific movement screen, a helix 3D running gait analysis, a 10-page packet detailing the results of the analysis, and individualized running cues, drills, and exercises for your individual running form.
This analysis gives clients a visual representation of what they usually can FEEL while running, but may not be able to verbalize very well!
It also can typically explain why a client has been having certain issues with a nagging injury/pain or why they feel like they can’t figure out what’s holding them back from unlocking their running potential!
Our 3D running analysis gives us all the details on your running form to help determine the BEST individualized mobility and strength plan to help YOU become a stronger, faster, and less injury-prone runner!
Reach out via the link below to request a FREE phone consultation and learn about how a 3D Running Analysis at AWAKENcan help you AWAKEN YOUR POTENTIAL!!!
Comments