CADENCE - [NO LIMITS] ATHLETICS CLUB

Cadence in running refers to the number of steps a runner takes per minute (SPM) while running. It is also known as stride rate and is an essential metric for runners to monitor. A higher cadence can help improve running efficiency, reduce the risk of injury, and increase speed. While the ideal cadence for running has been traditionally thought to be 180 SPM, recent studies suggest that the optimal cadence may vary based on individual factors such as height, weight, and running style. Some runners may benefit from increasing their cadence, while others may find that their natural cadence is optimal for their running performance. Incorporating cadence work into a running routine can help improve posture, reduce ground contact time, and increase speed, making it an essential metric for runners to monitor.

HOW TO WORK ON YOUR CADENCE

Measuring Cadence: Start by counting your steps for a minute while running. A higher number of steps per minute generally indicates better efficiency and speed, and it puts less strain on your joints.
Improving Cadence: Focus on taking shorter, quicker steps. This approach reduces the impact on each foot strike and increases your step frequency. Over time, this can raise your overall cadence.
Tools to Help: Use a metronome or listen to fast-paced music to maintain a consistent step rate. This method helps you keep up with a quicker step rhythm.
Benefits: Higher cadence can improve your running economy, meaning you expend less energy at a given pace. This can help you run longer distances without getting as tired.
Overall Running Form: While cadence is important, remember to also pay attention to other elements like foot strike, body alignment, and posture. Improving your cadence might take time, and advice from a running coach can be valuable.

In summary, focusing on your cadence can enhance your running by making you more efficient and reducing the risk of injury. You can improve it by shortening your stride length and practicing consistently, possibly with the help of a metronome or appropriate music.

CADENCE FAQs

HOW CAN RUNNING CADENCE BE IMPROVED?

There are several ways to improve running cadence, including:

High-cadence strides: Doing high-cadence strides a couple of times per week after an easy run can help teach the body to go fast and get used to striding faster.
Use a metronome: Using a metronome app or an actual metronome for music practice can help guide the cadence while running and keep you on track with your running cadence goals.
Run strides: Running strides after a run is a great way to improve running form and increase running cadence. Focus on quick turnover, as if each footfall lands on hot coals, and pump your arms to drive your legs forward.
Jump rope: Jumping rope can help increase cadence by keeping jumps low and fast, similar to running.
Gradual changes: Adjusting cadence gradually is important to avoid new stresses and potential for injury. For example, if your usual cadence is 160 SPM, try increasing it to 165 SPM and gradually work your way up.

Incorporating these techniques into a running routine can help improve running cadence, leading to improved running efficiency, reduced risk of injury, and increased speed.

WHAT IS THE IDEAL RUNNING CADENCE FOR DIFFERENT TYPES OF RUNNING (E.G. SPRINTING, LONG-DISTANCE RUNNING)?

The ideal running cadence for different types of running can vary based on individual factors such as height, weight, and running style. However, some general guidelines can be followed:

Sprinting: Sprinters typically have a higher cadence, ranging from 180 to 220 SPM.
Long-distance running: Long-distance runners may have a slightly lower cadence, ranging from 160 to 180 SPM.
Middle-distance running: Middle-distance runners may have a cadence that falls somewhere between sprinters and long-distance runners, ranging from 180 to 200 SPM.

It's important to note that the ideal cadence for running has been traditionally thought to be 180 SPM, but recent studies suggest that the optimal cadence may vary based on individual factors such as height, weight, and running style. Some runners may benefit from increasing their cadence, while others may find that their natural cadence is optimal for their running performance. Therefore, it's essential to find the cadence that works best for your body and running style.

HOW CAN RUNNING CADENCE BE ADJUSTED FOR DIFFERENT TERRAINS (E.G. FLAT, HILLY)?

Adjusting running cadence for different terrains, such as flat and hilly surfaces, involves adapting step frequency and stride length to optimize running efficiency. Here are some insights from the provided sources:

Uphill Running: When running uphill, step frequency can be increased with training. Research focuses on increasing cadence both when running on flat and on a gradual uphill. A steeper gradient results in a higher step frequency, but shorter step length. To improve uphill running, it's recommended to increase cadence and step length with the variation of the two.
Long-Distance Running: The optimal cadence for long-distance running may vary. For example, during a 5k race, the ideal cadence rate for most runners may be between 170-190 steps per minute, while during a marathon, a cadence rate of 160-170 is more common. Cadence may need to change depending on the distance and terrain.
Quick Cadence for Trail Running: Ultra-trail runners face challenges to quick efficient running cadence due to the terrain and the duration of their events. Research recommends an ideal of 180 steps per minute. Training forward engagement and using self-cues can help maintain good cadence and efficiency when running on challenging terrains.
Training to Increase Cadence: One way to train the body to increase cadence is to practice running using a small digital metronome, set to a specific rhythm. Running at a 5-10% higher rate of cadence results in positive responses, such as a decrease in the amount of vertical displacement of the center of mass and a shortening in stride length.

In summary, adjusting running cadence for different terrains involves increasing step frequency with training, adapting cadence to the distance and terrain, and using training techniques such as running with a metronome to improve cadence. Maintaining good cadence and efficiency is essential for running on challenging terrains, such as uphill or trails.

HOW TO WORK ON YOUR CADENCE

CADENCE FAQs

ADDITIONAL REFERENCES & RESOURCES