Running At A Higher Cadence Will Improve Your Running
by Eric Oliver, PT, USATF Level 1 Coach
Many times when we are working with runners to either improve their efficiency, prevent injury, or return to running after sustaining an injury one of the first things we do is to assess their running form. One of the most important things we will do when assessing running form is to look at their run cadence, aka their steps per minute.
I first heard of an ideal running cadence about 12 years ago when the book Born To Run came out. At the time, I was coaching half marathoners, and I was always looking for ways to help them be more efficient and reduce their injury risk. In Born To Run it was stated that 180 steps per minute was the ideal running cadence for performance and injury prevention for distance runners. At the time there was not reliable research to substantiate this notion, so I did my own observational study. For two consecutive years I stood at the 9 mile mark of the Flying Pig Marathon and video recorded runners at the front of the pack, in the middle of the pack, and at the end of the pack. The question that I wanted to answer was, “What was the average cadence for runners, and how did it differ from those who were fast, moderately fast, and slower?”. What I found was that runners displayed a cadence that ranged from the mid 150’s to the 180’s. Interestingly, the faster runners displayed higher cadences, and the intermediate group tended to exhibit slightly lower cadences, and the the slowest group tended to exhibit the lowest cadences. Of course, there are many more variables beyond cadence that dictate whether or not a runner will be fast, but at the time it appeared that a higher cadence may be part of the equation.
What does the research show?
A few years ago, Brian Heiderscheit, PT, PhD, et al performed studies that looked at various running traits/habits that could optimize running or make running more straining on the body. Regarding cadence, it was found that increasing your existing run cadence by 5-10% will improve your running efficiency and could reduce your risk of developing certain running injuries.
Anecdotally, I can tell you after 12+ years of working with runners, from recreational runners to elite runners, when we increase a runner’s running cadence into the 170-180 range (no matter what pace they are running), we have seen a reduction in soft and bony tissue injury, improved performance, and successful return to running rehab outcomes in countless runners that come through our business.
How does a high running cadence improve injury resistance and performance?
Increasing your running cadence by 5-10% of your current cadence with a goal of achieving a 170-180 step count will:
reduce your ground contact time (the time spent in contact with the ground for each foot); reducing your ground contact time will lessen the amount of time your tissue is required to absorb and create the forces necessary to run
shorten your step length; shortening your step length will allow your foot to strike closer to your center of mass, thus allowing you to carry your forward momentum with less effort
reduce the chance of you landing heavily on your heel; heavy heel striking reduces forward momentum, requires additional muscular force to propel your body, and sends an increased amount of force into your body that could lead to injury
reduce your vertical bouncing; reducing your vertical bounce will decrease the amount of load that your issue is placed under and it improves your ability to propel yourself forward
increase lower extremity stiffness; increasing your tissue stiffness will allow your muscles and tendons to act like efficient springs to propel your body forward, reducing muscular strain and improving running efficiency
increase your gluteal muscle activation; increasing your gluteal muscle activation will improve your power output and your single leg stability
How do you determine the cadence you should be running?
Step 1: Determine your current running cadence. To determine your cadence, count your steps while running for 30 seconds and multiply that number by 2. For example: You count 80 steps/min for 30 seconds. 80 x 2 = 160. Your cadence is 160 steps/minute.
Step 2: Determine your optimal cadence in which to practice running. Do this by setting a metronome (we use the ‘Pulse’ app on a smart phone; free to download) to a beat that is 5-10% faster than your current running cadence. Add 5-10% more to your current cadence number, and the resultant number will be your goal cadence. For example: Your current cadence is 160 steps/minute. Multiply 160 x 5% = 8. My new goal cadence is 160 + 8 = 168 steps/minute. Set your metronome to 168 and practice your drills at this cadence.
[Want more? Make these 5 form changes if you are a postpartum runner.]
References:
Heidersheit et al (2011) Med Sci Sports Exerc
Willy et al. (2015) Scand J Med Sci Sports
Lehart & Heidersheit (2014) Med Sci Sports Exerc
Willson et al (2015) Scand J Med Sci Sports
Chumanov & Heiderscheit (2012) Gait Posture