Running Cadence

Running Cadence

Running is an excellent form of exercise that offers numerous physical and mental benefits. However, it’s important to ensure that you’re running efficiently and with good form to avoid injury and maximize your performance. One key aspect of running form that is often overlooked is cadence or the number of steps you take per minute. In this blog post, we’ll explore the importance of a high cadence when running and provide tips for improving your running cadence.


What is Cadence?

Cadence refers to the number of steps a runner takes per minute. A high cadence means taking more steps per minute, while a low cadence means taking fewer steps per minute. Cadence is typically measured in steps per minute (SPM), and the optimal cadence for running is generally considered to be around 180 SPM.

Why is a High Cadence Important?

A high cadence is important for several reasons:

  1. Reduces the Risk of Injury: A high cadence can help reduce the impact forces of running and reduce the risk of injury. With a higher cadence, each stride is shorter, which means that the foot spends less time on the ground and there is less impact on the joints.
  2. Improves Running Efficiency: A high cadence can also improve running efficiency by reducing the amount of energy needed to maintain your pace. With a higher cadence, your stride is shorter, but your turnover is faster. This means that you’re taking more steps in the same amount of time, which can help you maintain your speed with less effort.
  3. Increases Aerobic Capacity: A high cadence can also improve your aerobic capacity. When you run with a high cadence, you’re taking shorter, faster steps, which means that you’re spending less time on the ground. This can help you maintain a higher heart rate and improve your overall cardiovascular fitness.

How to Improve Your Running Cadence

If you’re looking to improve your cadence, there are several things you can do:

  1. Use a Metronome: A metronome is a tool that can help you maintain a consistent cadence. Set the metronome to the desired cadence and try to match your foot strikes to the beat.
  2. Focus on Shorter, Quicker Strides: To increase your cadence, focus on taking shorter, quicker strides. This can help you increase your turnover and reduce the impact forces of running.
  3. Practice Hill Repeats: Hill repeats are an excellent way to improve your cadence. Running uphill naturally shortens your stride and increases your turnover, which can help you get used to a higher cadence.
  4. Incorporate Speed Workouts: Speed workouts, such as intervals and tempo runs, can help you improve your running efficiency and increase your cadence.
  5. Gradually Increase Your Cadence: It’s important to gradually increase your cadence to avoid injury. Start by increasing your cadence by 5-10 SPM at a time and gradually work your way up to your desired cadence.

In conclusion, a high cadence is an important aspect of running form that can help reduce the risk of injury, improve running efficiency, and increase aerobic capacity. By focusing on shorter, quicker strides and gradually increasing your cadence, you can improve your running form and performance. Remember to always listen to your body and gradually increase your cadence to avoid injury. Happy running!


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