Cadence Training for Runners
What is cadence?
The total number of steps per minute completed when running.
What is cadence training?
It is the change of your cadence when running.
How do I figure out my cadence?
If you use a smart watch while running, this is a standard measurement done so check out your app after a run one day.
If you are a runner who disconnects completely and goes out the door without anything “smart” attached to you, then use a standard watch and count each step for 15 seconds and multiply by 4 to get your step rate per minute (cadence).
Why talk about cadence training?
Running-related injuries may be associated with the amount and rate of impact force loading during the stance phase of running.
Cadence training has been proven to be beneficial in reducing at-risk movement patterns while running, which could help to prevent a running-related injury or facilitate recovery from an existing injury.
Some examples of these injuries include:
Front knee pain (along kneecap or patellar tendon)
Shin splints
Plantar fasciitis
Achilles tendonitis
Iliotibial (IT) band irritation
Typically, this is done for those runners who are looking to increase their turnover or leg speed. The “ideal” cadence is about 170 steps per minute so if you are already there then you likely do not need this.
Research has shown that an increase in cadence by 10% has multiple benefits for the runner.
What changes have been shown with an increase in cadence?
Reduced impact forces
Decreased stride length
Increased leg stiffness
Decreased vertical excursion
Greater knee flexion at initial contact of foot
Smaller ankle angle at initial contact of foot (non-heel strike)
Smaller peak knee flexion angle
Changes in muscle activity linked to improved running economy
Decrease in braking impulse
Reduction of muscular demands and peak forces on the hip musculature
Those sound pretty cool but what do these changes mean?
Decreased impact forces through leg muscles
Reduce total work by the knee joint
Reduced energy absorption at the hip and knee joints
Shorter step length with legs landing more underneath body for a more economic running pattern
Similar mechanics to running barefoot or with minimal footwear
Assists with muscle activation to increase the spring behavior of leg muscles which actually causes more leg stiffness. This decrease of movement through your leg joints can be protective against running-related injuries.
Should I try cadence training? Answer these questions first…
Current cadence already around 170 steps per minute? NO
Having issues with hip and knee injuries associated with running? YES
Want a softer foot strike rather than hitting your heel? YES
Tried strengthening and all the exercises from running magazines and social media but still feel you need something else? YES
How can I try this on my own?
Calculate your current cadence and add 5-10% for a target rate
Use a metronome or a music playlist with that step rate (many music streaming platforms have this option if you search for them)
Run on treadmill or flat road to keep speed fairly steady and constant while you are changing your cadence
Train for 6 weeks and attempt to change your cadence during 50% of your normal weekly mileage
Additional thoughts:
This can be incorporated into your own training plan fairly easily.
Since you are changing your default running pattern, you may notice a decrease in running efficiency. This means you might not be able to run as fast for as long because you are working harder.
This can be frustrating and may not be for you.
If it takes the joy away from running, then maybe step away and seek out a physical therapist who specializes in running to help you out.
Check out our run strength program or book a consultation today!
RESEARCH & REFERENCES
Allen DJ et al. The effect of step rate manipulation on foot strike pattern of long distance runners. IJSPT. 2015; 11(1): 54-63.
Almeida MO, Davis IS, Lopes AD. Biomechanical differences of foot-strike patterns during running: a systematic review with meta-analysis. JOSPT. 2015; 45(10): 738-755.
Chumanov ES, et al. Changes in muscle activation patterns when running step rate is increased. Gait Posture. 2012; 36(2):231-235.
Hafer JF, et al. The effect of a cadence retraining protocol on running biomechanics and efficiency: a pilot study. Journal of Sport Sciences. 2015; 33(7): 724-731.
Heiderscheit BC, et al. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2001; 43(2): 296-302.
Lenhart R, Thelen D, Heiderscheit B. Hip muscle loads during running at various step rates. JOSPT. 2014; 44(10): 766-774.
Lenhart RL, et al. Increasing running step rate reduces patellofemoral joint forces. Med Sci Sports Exerc. 2014; 46(3): 557-564.
Morin JB, et al. Effects of altered stride frequency and contact time on leg-spring behavior in human running. J of Biomechanics. 2007; 40: 3341-3348.
Schubert AG, Kempf J, Heiderscheit BC. Influence of stride frequency and length on running mechanics: a systematic review. Sports Health. 2014; 6(3): 210-217.
