Running with higher cadence
In the Stride Zone, you may hear us say “pick up your cadence.” This does not mean increase the speed on your tread but rather increasing the frequency of the steps you take while maintaining the same speed. Cadence refers to step rate or stride rate (i.e. the number of steps you take per minute). Previously the optimal cadence that was recommended for runners to target was 180 steps per minute. However, more research shows that there is no one size fit all approach because your cadence is dictated by a number of factors such as your height, strength and running mechanics. That said, for a recreational runner, you should aim to target a cadence between 160 and 180. We explain why below.
Advantages of running with higher cadence
Less impact on your joints
A higher cadence results in less force placed on your knees, hips, ankles and feet as less time is spent in contact with the ground. Accordingly there is less impact on your joints reducing the risk of injuries such as shin splints, plantar fasciitis, and knee pain.
Improves running form
One of the common mistakes we see is runners overstriding which means there landing foot lands beyond their centre of gravity resulting in heel striking. The effect of this is it creates a breaking force and increase your risk of injury. Running with a higher cadence decreases the stride length and prevents overstriding.
Improves running performance
Running with higher cadence means you are running more smoothly with less effort, and therefore delaying the onset with muscle fatigue.
Some practical tips how to improve your cadence
Track your cadence: The first step to increasing your cadence is to track your current cadence. You can do this by using a running watch or a metronome.
Set a goal: Once you know your current cadence, set a goal to increase it by a certain number of steps per minute.
Practice: The best way to increase your cadence is to practice by focusing on being light on your feet and trying to run to the beat of the music. Focus on increasing your cadence by a few steps per minute each week.
Be patient: It takes time to increase your cadence. Don't get discouraged if you don't see results immediately. Just keep practicing and you will eventually reach your goal.