{"id":9867,"date":"2023-03-14T10:35:18","date_gmt":"2023-03-14T07:05:18","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=9867"},"modified":"2023-10-01T10:31:47","modified_gmt":"2023-10-01T07:01:47","slug":"running-cadence","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/running-cadence\/","title":{"rendered":"Running Cadence: Why it Matters and How to Improve Yours"},"content":{"rendered":"

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\nAt one point or another, most runners hit a plateau in pace or even become injured.
\nOne solution to these issues could lie in your cadence.<\/p>\n

<\/span>WHAT IS CADENCE?<\/span><\/h2>\n

Put simply, cadence \u2013 also known as stride rate \u2013 is the number of steps a runner takes per minute (SPM). It\u2019s the most common metric used to measure running form and remains important for several reasons.<\/p>\n

For starters, the shorter your stride length and the quicker your stride rate, the faster and better you run. If you have a low cadence, you likely also have a long stride. Runners who overstride tend to lock their knees and slam their heels to the ground on every step.
\nThis slows you down, creates a choppy, bouncy gait, and puts extra pressure on muscles and bones, making you more susceptible to injury.<\/p>\n

By increasing your cadence, you\u2019re doing more than moving your feet faster; you\u2019re changing the positioning of where your foot lands. Rather than having your foot land in front of your hips, with a higher cadence, it lands underneath you \u2013 in your center of gravity.<\/p>\n

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\nThis naturally decreases your stride length and increases your turnover, which means you\u2019re wasting less energy moving up and down (from the ground to the air and vice versa). Rather, your body is focused on moving forward, making you faster.<\/p>\n

When you increase your cadence, you also limit the force with which your body hits the ground. If you have a low cadence, you\u2019re spending more time up in the in-air displacing your body mass so you hit the ground much harder than if you had a high cadence. The more steps you take per minute, the less time you spend in the air, equaling a softer impact on landing.<\/p>\n

<\/span>FINDING YOUR CURRENT + OPTIMAL RUNNING CADENCE<\/span><\/h2>\n

For many years, running experts encouraged runners to increase their stride rate to 180 SPM to achieve optimal running economy. This was based on legendary running coach Jack Daniels\u2019 analysis of the strides of elite distance runners at the 1984 Olympics. He found the fastest and most efficient runners had a cadence of at least 180 SPM, with some runners reaching as high as 200 SPM.
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<\/span>FOLLOW US ON INSTAGRAM<\/span><\/h4>\r\n\r\n\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645<\/a><\/div>\r\n<\/div>
\nBut more recent studies show cadence is not one size fits all. Your optimal cadence depends on several factors, including your height, weight, and running ability. Cadence also varies based on the type of run you\u2019re doing. A training or long run cadence will be slower than a speedwork or racing cadence, so you should determine your base cadence for your different types of paces (easy, normal, tempo, marathon, etc.).<\/p>\n

\"\u06cc\u0627\u0641\u062a\u0646To do this, find a smooth, flat surface. A track or long stretch of road works perfectly. From there, you have two options. You can:<\/p>\n