What is Running Cadence?

Running cadence refers to the number of steps a runner takes per minute (SPM). More than just a metric, it indicates how often a runner’s feet make contact with the ground. According to Mario Castellanos, a coach based in Spain, cadence significantly influences overall running performance.

The Importance of Cadence in Running

Recognized as a crucial metric for analyzing running form, cadence is vital for efficiency and injury prevention. As Castellanos states, “Improving your cadence can help you run more efficiently, optimize your economy of motion, and reduce the risk of injuries.” Higher cadence generally leads to shorter ground contact times, thus minimizing impact on the body and potentially increasing speed.

Measuring Your Running Cadence

Many modern running apps and smartwatches, like those from Garmin and Apple, automatically track running cadence. To measure it manually, choose a flat, straight stretch, time your run for 30 seconds, count your steps, and multiply by two for SPM. For precision, use a one-minute measurement.

Castellanos suggests evaluating your cadence at both a relaxed and competitive pace, and tracking your walking, jogging, and sprinting cadences for further insights.

Is There an Optimal Cadence?

Traditionally, 180 SPM is cited as the ideal cadence based on observations from the 1984 Olympic Games. However, subsequent studies reveal elite runners with cadences ranging from 155 to 203 SPM. This variability arises from numerous factors, including height, weight, stride length, speed, and fatigue levels, alongside the type of footwear.

Castellanos notes that while there is no one-size-fits-all cadence, many long-distance runners find efficiency in a range between 170 and 190 SPM, emphasizing comfort and efficiency over striving for a specific number.

Strategies to Enhance Cadence

Inexperienced runners often exhibit lower SPM due to prolonged ground contact. To effectively increase your cadence, consider the following tips:

• Gradually increase your cadence target by 5% to 10%.
• Utilize a metronome or music with a matching BPM to maintain rhythm, for instance, songs set to 180 BPM.
• Before running, practice by jogging in place to internalize the new tempo.

Incorporate these drills into your workouts to help increase cadence:

Drills to Improve Cadence

1. Fast Feet: Perform three sets of 15 seconds running in place with rapid, small steps.
2. A-Skips: Skip forward for 20 meters with high knees and rhythmic arm movements.
3. Butt Kicks: Jog forward for 20 meters, kicking heels towards your glutes to promote quick foot turnover.
4. Strides: Gradually accelerate to approximately 90% of your max effort over 60-100 meters.

As you incorporate these techniques, remember the objective is to achieve a quicker yet effective stride, maintaining less ground contact over time. Running on an incline can also naturally elevate your cadence as you push forward.

Conclusion

Adjusting your running cadence may initially feel awkward, but with consistent practice, the benefits can be profound. Not only could it help mitigate injury risks, but it could also enhance your overall race performance. Start incorporating these strategies now, and prepare to witness improvements in both your speed and running efficiency.