Do you know how to increase your running cadence to prevent injury? Read on to find out!
What Is Running Cadence and Why Does It Matter?
Running cadence refers to the number of steps you take per minute while running. A higher cadence improves performance and reduces injury risk, as it leads to better running form and efficiency. If you haven’t tracked your cadence, it might be time to start paying attention to this important metric.
How Increasing Your Running Cadence Can Prevent Injuries
Studies show that a faster running cadence can reduce the risk of common running injuries by adjusting your running form. Runners with a lower cadence often overstride, leading to a “braking effect” that puts excess pressure on the knee and hip joints. By increasing cadence, you can minimize this impact and decrease your chances of injury.
The Science Behind Running Cadence and Joint Health
In a 2020 study conducted by Wang, Luo, Dai, and Fu, the researchers found that increasing cadence even slightly can significantly reduce joint stress. This makes cadence training an essential tool for injury prevention, particularly for recreational runners prone to knee and hip issues.
Running Cadence and Performance: How It Boosts Your Speed
Elite runners typically strike the ground 180+ times per minute, depending on the distance of the race. Why? Because running cadence directly affects running economy—the efficiency with which you use oxygen. A higher cadence means better running form, and better form means faster, more efficient runs.
How to Start Increasing Your Running Cadence
If your cadence is below 180 steps per minute, don’t worry—gradually increasing your running cadence is a simple and effective way to improve your performance. Start with small increases and monitor your form to ensure you’re not sacrificing technique. With consistent effort, you’ll see improvements in both speed and endurance.
If you don’t know how to regulate your cadence, you can try running to the beat of music that has a know BPM, or beats per minute. For example, you can try any of the curated running music playlists found on our Running Music web page.
Keep running to the beat!
