Optimized Cadence for Runners

Optimized Cadence for Runners

All runners want to feel lighter, faster and stronger on their way to the finish line—and most understand that cadence is a significant factor. But how do we go about increasing the number of times our feet strike the ground, and how much is too much?

Bad running form can lead to running injuries, but can a less than ideal cadence also leave runners more vulnerable to injuries?

Find your cadence

Cadence in running is the number of times the foot hits the ground. The easiest way to calculate cadence is to start a timer while running on a flat surface for 60 seconds and count the number of times your left foot hits the ground. Multiply that number by two to account for both feet. That number should be in a range of 150 to 200 steps per minute.

Watch your stride

The underlying reason that increasing cadence is a popular issue right now is because of the tendency for recreational runners to over stride. When you over stride, foot contact occurs at a leg angle which actually results in a ‘braking force’ in the first part of each foot contact.

A braking foot impact transfers force through the leg and throughout joints, increasing the risk for injury. The goal, instead, should be to create a “wheel effect” that directs forces backwards and propels the runner forward. Of course, learning how to stride and land differently may mean breaking bad habits. The optimal cadence and the optimal running technique are connected.

Making changes

Aim to increase your cadence by five percent at a time. Slowly, you can begin to work in short runs for concentrating on running at a predetermined cadence—and aiming to make the cadence part of your routine.

The take-away.
Achieving proper foot landing change naturally impacts the cadence. In other words, my recommendation is to find ways to bring more focus to those few tenths of a second the foot contacts the ground. Cadence will take care of itself when you get that right.

… Just do something. The results will Come!!!!

Call Steve, In-Training Sports | 561-281-8330
In Training Sports
www.intrainingsports.com
Personal Trainer, servicing West Palm Beach, Palm Beach, Wellington and Jupiter Florida
3131 Village Blvd, #305
West Palm Beach, FL 33409