Are you a novice and looking for a way to know: what is a good cadence in running? If yes, then you’re lucky to be here. This guide is for you. Here, we’ll first give you an overview of the concept of cadence in running and its importance. Then, we’ll provide deep insigh into what a good cadence for runningis and how you can increase it. So, keep learning!
Content Table:
- What is cadence, and why does it matter for runners?
- Significance of Cadence in Running
- What is a good cadence for running?
- How to determine a good Running Cadence
- How to increase cadence running?
What is cadence, and why does it matter for runners?
The word “cadence”originates from the Latin word“cadere”, meaning “to fall”. If you have come across this term in running, it may seem odd how falling relates to running. To clarify, let us consider an example.
While running, your feet fall to the ground one step at a time. Your feet' movement is measured in something called cadence. To simplify it, cadence is the number of steps measured in one minute during running. Clear!
Significance of Cadence in Running
Alright! Now, let’s explore the importance of good cadence for runners!
Improves speed: First and foremost, a higher cadence ( more steps per minute) enables you to run quicker. So, it is not about aggressive acceleration, but the ease of smarter movement.
Also, keep in mind that high cadence does not always make you run faster. Suppose while running, you feel tired, then what would you do? Simply, your step length gets smaller, which means higher cadence. Thus, in the last, your running speed remains the same or gets reduced.
Helps save energy: It’s a common belief that high cadence takes more energy, as we have to engage our muscles more. But it's not the complete truth. Because the higher the cadence, the energy we consume. But this only happens when we reach optimal running cadence ( 180 spm).
Lowers Injury Risk: Next,when it comes to increasing your pace, there are two things that you can try to do. You either take longer strides, which pull your legs away from your body. You could also try increasing your cadence.
In the case that you are trying to pull your leg far away, that will result in overstriding, which leads to knee and joint issues because it becomes difficult to land and put weight. In the case of having a higher cadence, there will be a better chance of landing under your body, which will keep you away from injuries.
Enhances Running Form:Most importantly, your posture while running tends to be enhanced by your cadence. This will make you run tall, take lighter strides, and improve in general. Hence, you will be able to run long distances while improving your running form at the same time.
What is a good cadence for running?
Hopefully, now you’re clear about what the cadence is and how much it’s important in running. If I’m not wrong, then you might be wondering: what is a good cadence for running( actually a fixed number ), right? Keep in mind that the cadence number is not the same for everyone.
Your body shape, leg length, and even your running style will determine your unique step rhythm. For instance,
Shorter runners tend to be more sprightly and take more steps, while taller runners take fewer steps. So, rather than aiming to achieve a set number, the object of the exercise is to achieve the number that ensures the most efficient movement. Okay!
Good average cadence running
You know a prominent running coach, Dr. Jack Daniel,has said in research that a rule of thumb for elite runners is a cadence of 170 to 180 steps per minute (spm). But this number is not limited only to elite athletes. Rather, it is an ideal spm running for recreational runners as well.
This is likely because the above-mentioned step rate aids you in bringing your feet under your body as opposed to landing far in front. As stated earlier, this thing considerably reduces the load on your joints. Thus, I would say that this is the prime zone for efficient running.
Best cadence for long run and easy run
Also, keep in mind that cadence is different for every type of running. During races or sprints, it is common for your cadence to increase. However, during long and easy runs like long-distance and recovery runs, your cadence will naturally drop to a range of 160 to 170 spm.
Here, let me tell you one thing that during long runs, your main goal is to save energy. So, you drop your cadence intentionally; otherwise, you get too tired very early. In contrast, in races, you need to run fast fastly so increasing cadence helps you achieve that goal.
However, there is a little problem that in the long run, you need to maintain an appropriate cadence to prevent the drop in cadence that may lead to overstriding, causing injuries. This is why, even at an easier pace, it is important to be in the acceptable range of cadence.
How to determine a good Running Cadence
You can use this effective method to check yourbest run cadence:
❖Manual method
Step 1) Simply count how many times your right foot contacts the ground in 30 seconds.
Step 2) After this, multiply that by 2 to get the total foot strikes per minute.
This calculation gives your total steps per minute.
❖Digital method
In case counting is a hassle for you, worry not—there are Suunto smartwatches available. These devices not only track your steps but also create insightful graphs showing your progress. Also, they are very lightweight, waterproof, and have high battery life. So, if you want to buy them, then explore our website now!
All in all, most runners benefit from a target of 170-180 spm; however, the right number for you is unique to your body and your movement mechanics. So, start measuring, make small adjustments, and try to tune in to your cadence. So, you will discover the rhythm that will make you a happy and injury-free runner.
How to increase cadence running?
You’ve seen previously that cadence is very important with regard to making sure that you are running efficiently and injury-free. It is important to remember that increasing cadence is not a matter of running harder, but rather a matter of running more efficiently.
So, here I’m going to share with you some simple tips to help you increase a good cadence for running.
1. Check Your Current Cadence
In order to improve your cadence, you first have to understand your baseline. Simple to say, you have to check your cadence, which you can easily do so via manual or digital, as stated in the previous section.
2. Give yourself time to adapt and gradually add steps
Next, you need to try to remember your goal and add to it gradually. In the words of running authority Jack Daniels, a 5-step increase is ideal. In that context, a baseline measurement of 160 means a suggested target of 165 the following week.
This is beneficial as this small increase allows your muscles, joints, and breathing systems to adapt to it. Do remember! Soreness or tiredness in your legs could result from jumping too quickly. So, improvement is possible when you take things one step at a time and don’t overwhelm your body.
3. Follow The Music, And You Will Improve Your Cadence
Also, the songs can get your body moving. Most runners aim to achieve a cadence of 170 to 180 spm, and various songs can help with this. When you run while listening to a song, you can increase your cadence with no extra effort.
It’s a fact that tunes keep your mind relaxed, which in turn makes the run easier. You can find playlists dedicated to certain cadences on Spotify.
4. Take Smaller, Quicker Steps
Apart from all, an effective technique that works well is to take shorter, brisker strides. Shorter steps keep your feet closer to your body, reducing stress on your knees and hips. Additionally, it makes your movement feel lighter and more controlled.
Gradually, this helps to maintain your balance, prevent tripping, and reduce the impact with each step.
5. Start with Short Runs to Build Habit
While it is important to maintain a balance between your rhythm and exercise, starting with longer routines immediately is a bad idea. Practicing shorter routines lends a great opportunity to get adjusted to the rhythm that works for you.
You know this works exactly like training a new skill. You start from simple, then with the passage of time, things get complex and longer. Thus, patience is a key whether it’s running or learning a new skill. Got it!
