Episode 13 - Finding a Good Cadence for Running: Breaking Down the Numbers and Myths

Episode Summary:

In this episode, host Alison Marie discusses the concept of cadence in running and its impact on performance and injury risk. She explains that while the commonly recommended 180 steps per minute works for elite athletes, it's not a one-size-fits-all solution for all runners. Cadence should vary based on pace and individual characteristics, and a lower cadence can lead to overstriding and increased load, while a higher cadence distributes load over more steps. Alison emphasizes addressing biomechanics, such as stride length and body alignment, before focusing on cadence adjustments and recommends strides, strength training, and specific warmups to optimize running efficiency.

Key Takeaways:

• Cadence Flexibility: The often-cited 180 steps per minute is based on elite runners and isn’t ideal for everyone. Cadence should vary depending on the runner’s pace, body type, and natural stride length.
• Cadence and Stride Length: Adjusting cadence can help prevent overstriding, where the foot lands too far in front of the body, which can increase the risk of injury.
• Cadence Impact on Load: Lower cadence can lead to higher peak loads per step, while higher cadence distributes load across more steps but with slightly less force per step. The ideal cadence minimizes injury risk by balancing these factors.
• Biomechanics First: Alison advises addressing biomechanics like posture, forward lean, and core stability before focusing on cadence changes, as proper form can naturally influence cadence.
• Practical Cadence Training Tips: To improve cadence, Alison suggests using strides, strength training, and drills. Tools like metronomes, music with specific beats per minute, and Garmin’s metronome feature can help runners gradually adjust cadence after focusing on form.

Time Stamps:

[00:00] - Introduction

[03:00] - Origins of the 180 Steps Per Minute Standard

[06:00] - Understanding Cadence, Pace, and Stride Length Relationship

[10:00] - Benefits and Drawbacks of High vs. Low Cadence

[14:00] - Biomechanics and Cadence Optimization

[16:30] - Practical Tips for Cadence Training

Resources Mentioned:

• The Runner’s Lab: The Runner’s Lab is a 2 hour virtual masterclass, part powerpoint style education and part practice to move, feel, and experiment with your physiology, stress resilience, running biomechanics and my 5 essential skills for an efficient stride in your body.

Quotes:

“Any gait changes should be based on individual assessment, not a one-size-fits-all approach… the body often chooses the step rate that is the most efficient for your body.”

“If we don’t address [biomechanics] first and just try to turn over the feet faster, I think we miss out on a lot of potential benefits…when we look at those things first, often the cadence will just take care of itself.”

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