I Am Cadence (And So Can You!)

A lot of people like to clear their mind while they run. Very few people like to run and listen to a metronome. This is understandably the case, but running is, in fact, a sport; like every other sport it requires thought and intentional skilled practice. Many runners may not think about the cadence (number of steps per minute, used interchangeably with step rate) at which they run, but it can be a very useful and easily modifiable tool. It’s important to note that increasing cadence doesn’t mean you have to run at a faster velocity; you can cover the exact same amount of ground in the same time with two different step rates. Why do we care about this? Here are some of the things increasing your cadence by 5-10% can do per step at the same overall running pace:

• Decrease ground reaction force and loading rate
• Decrease braking impulse
• Decrease center of mass vertical excursion (less bouncing)
• Decrease shock absorption at impact, specifically at the knee and hip
• Decrease step length (less over-striding)
• Decrease in peak force and work during loading in several primary hip muscles
• Decrease chance of getting yelled at in the gym for sounding like a washing machine

Some is good but more has to be better, right? As always, no. The reason we pick 5-10% is because greater oxygen consumption is required when step rate is increased by more than 5-10% of preferred cadence. Our body gets less efficient. Increases less than or equal to 5-10% of preferred have a minimal effect on this.

What about 180 steps per minute, the popular number thrown around? Running coach Jack Daniels (yes, we get it) looked at Olympians and noted that their preferred cadence was around 180 steps per minute, but unless your current preferred cadence is ~164 or higher you’ll be reaching higher than a 10% increase to try to hit that. Something to possibly train for over time as your body adapts to a new preferred cadence, but in the short term running economy would suffer.

Doesn’t all of that load have to go somewhere, though? Increasing step rate reduces impact load on the body, in part, because of a lower vertical center of mass speed at landing. We’re not getting as far away from the ground, so we’re not slamming back down as hard. Additionally, some of the joints in the leg absorb less energy, with the greatest effect seen at the knee (up to a 20% reduction with 5-10% increases in cadence). The ankle actually absorbs a very small amount more (7% increase with a 10% increase in cadence), but a different study on step rate in runners and shin injuries showed a negative correlation between step rate and injury incidence. Intuitively, this would lead us to think it can be a helpful tool for managing injuries. You know, the whole envelope of function bit.

Hate listening to a metronome for longer than 30 seconds? I can’t imagine why, but if you do then you could make a playlist of songs around the BPM of your target cadence. A quick Google search will give you some ideas.

Questions, comments, concerns? I will answer them 5-10% faster than I prefer.

Dr. Jason Tuori, PT, DPT, CSCS

References/cool running readings:

1. Schubert AG, Kempf J, Heiderscheit BC. Influence of stride frequency and length on running mechanics: a systematic review. Sports Health. 2014; 6(3): 210-7.
2. Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011; 43(2): 296-302.
3. Lenhart RL, Thelen DG, Heiderscheit BC. Hip muscle loads during running at various step rates. J Orthop Sports Phys Ther. 2014; 44(10): 766-74, A1-4.
4. Lenhart RL, Thelen DG, Wille CM, Chumanov ES, Heiderscheit BC. Increasing running step rate reduces patellofemoral joint forces. Med Sci Sports Exerc. 2014; 46(3): 557-64.
5. Adams D, Pozzi F, Willy RW, Carrol A, Zeni J. ALTERING CADENCE OR VERTICAL OSCILLATION DURING RUNNING: EFFECTS ON RUNNING RELATED INJURY FACTORS. Int J Sports Phys Ther. 2018; 13(4): 633-642.
6. Luedke LE, Heiderscheit BC, Williams DS, Rauh MJ. Influence of Step Rate on Shin Injury and Anterior Knee Pain in High School Runners. Med Sci Sports Exerc. 2016; 48(7): 1244-50.