Running News Daily

Can increasing your cadence help you crush your goals?

Should you be paying more attention to how frequently your feet hit the ground?

A runner’s cadence, or the number of steps they takes per minute, has become a popular topic of debate in the running community. Should you be worried about your cadence, and could changing it make you a better runner?

It’s often suggested that an “ideal” cadence is around 180 steps per minute, a number championed by many coaches and elite athletes. But should every runner aim for this magic number? Here’s what you need to know.

No one-size-fits-all answer

Cadence can impact both your running efficiency and injury risk, but it’s not a one-size-fits-all solution. Research has shown that a higher cadence can reduce the impact on joints and lower the risk of common injuries like shin splints and runner’s knee. However, this doesn’t mean that everyone needs to hit 180—your optimal cadence may vary depending on factors like height, leg length and running experience.

How to improve your cadence

If you’re concerned about your cadence, the first step is to determine your current rate. Many sports watches can give you an approximate estimate. If you don’t love wearable tech, a simple way to do this is by counting your steps for 30 seconds while running, and then doubling that number. If your cadence is significantly lower than 170-180 and you’re experiencing frequent injuries or fatigue, it might be worth experimenting with a higher rate. Start by increasing your cadence by five to 10 per cent over a few weeks, focusing on shorter, quicker strides.

It’s essential to make these adjustments gradually, as a sudden increase can lead to new issues. Incorporating cadence tools, such as using a cadence-focused playlist, can also help you make these changes more naturally.

When not to worry about cadence

While cadence can be a useful factor for some runners, it’s not the only key to success. If you’re injury-free, feeling strong and hitting your training goals, there’s no need to obsess over your step count. Trying to force a higher cadence when it doesn’t suit your natural stride can lead to discomfort, or even injury.

Recent studies suggest that efficiency varies greatly among runners, and what works for one person might not work for another. The best approach is to listen to your body and make adjustments only if needed. By understanding cadence and how it applies to your running style, you can make informed choices that benefit your performance and keep you injury-free.