How the right cadence can help you run faster and protect your knees

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Why is cadence so important to runners, and how to measure and increase it.

What is cadence

In a general sense, cadence is the number of actions per minute. For cyclists, this is cadence and for runners, cadence.

To determine your natural cadence, count your steps for 30 seconds of running, and then multiply the value by two.

For convenience, you can consider touching the ground with only one foot, for example, with your right foot, and then multiply the value by four.

Typically, beginner runners have a cadence of 150 to 170, and experienced runners have a cadence of 180.

Why know your cadence

The larger your cadence, the faster you can run. During the 1984 Olympics, coach Jack Daniels monitored the cadence of 46 professional distance runners and noticed that only one cadence was less than 180 (176). At the same time, he noted that most beginners take fewer steps.

Since then, a cadence of around 180 has been considered a gold standard in the running community. However, it is important not only for speed, but also for joint health.

In 2011, scientists found Effects of Step Rate Manipulation on Joint Mechanics during Running that when the cadence increased by 5-10%, the stress on the knees and hips was reduced. The researchers concluded that a small increase in cadence is a good prevention of running injury.

Is there a perfect cadence

People love to generalize and simplify, which is why Jack Daniels' observations have become the myth of the "perfect cadence - 180 steps per minute." In fact, professional runners do not necessarily have cadences of 180, and often exceed that value. For example, three-time Olympic champion and long-distance champion Kenenisa Bekele takes 186 steps per minute, and two-time Olympic silver medalist Sileshi Sihine - 192.

A runner's ideal cadence depends on many factors, including body composition, although not necessarily leg length.

A 1995 study found that people with long legs had slightly lower cadence than those with shorter legs. But the highest (176) and lowest (144) natural cadences were observed in people with the same leg length.

Therefore, you should not rely on general numbers or rely entirely on the structural features. To improve your cadence, you need to build on how you feel more comfortable running.

How to increase your cadence

There is no formula for perfect cadence, so you can only find it through training by comparing different cadences and the results of your runs.

If your cadence is less than 180, it's worth working on increasing it. However, this does not mean that you need to immediately jump to 180 after a comfortable 160 steps per minute: first try increasing the cadence by 5%, to 168. This will remove some of the stress on the knees, increase speed and provide better technique.

You don't have to run with this cadence for the entire workout. You can choose one time interval and try to maintain the target cadence on it, and the rest of the time run with a comfortable cadence.

From workout to workout, increase your target cadence running time until you feel comfortable and familiar with it.

After that, you can increase the cadence by another 5% and wait again for the body to get used to it.

How to maintain a given cadence

Download an app with a metronome, and not necessarily for running: there are few of them and not all of them are accurate. Here are two free options for iOS and Android:

You can use music with the desired tempo (BPM, beats per minute) as a metronome. On the GetSongBPM website, you can check the tempo of your favorite music, and select the tracks with the desired number of beats per minute.

You can choose a fast track, for example with 168 BPM, or a slower track with 84 BPM, but then you have to take two steps for each beat.

There are also ready-made selections of music with a different number of beats per minute. Just be guided by your target cadence, not the canonical 180 steps per minute.

What to do if you can't increase the cadence

If increasing the cadence is difficult for you, try special running exercises and techniques.

Running in place with the right technique

Stand with your feet shoulder-width apart, your core muscles tense, and your back straight. Start marching in place, gradually accelerating. The arms move close to the body, the knees are directed strictly forward, the feet are placed under the center of gravity. Run briskly in place for 20 to 30 seconds, then rest and repeat 2 to 4 more times.

Another useful variation of this exercise is jogging with high knees. You need to do the same, but raise your knees higher.

Strides

This is a series of sprints of 100 meters or 20-30 seconds. Run the stride at a speed close to maximum (95%), try to move your legs faster and work actively with your hands. Rest for 1-2 minutes and repeat a few more times.

As a rule, strides are performed after light training. In any case, you should not do them without a warm-up or after a serious load.

Hill running

After a good warm-up, find a hill with a 4-6 gradient (treadmill). Run uphill for 20-30 seconds. Try to move your legs frequently and maintain the correct body position.

After the sprint, there is a period of recovery running downhill or on the plane, and then again a short run up the hill. Repeat the exercise for 15 minutes.

Complement your workouts with these exercises and keep building your cadence. Gradually, you will be able to increase your speed and reduce the stress on your knees.