There is not necessarily a one-size-fits-all optimal running cadence, but there is an ideal cadence for you personally. Your turnover will increase which will propel you forward and will waste less energy since you will now be moving forward and back not up and down. This is the point of your center of gravity and where the least amount of impact will occur. The optimal placement of your foot is beneath your hips (not out in front of them) which is where your foot will automatically land if you take the necessary steps to increase your cadence and shorten your stride length. Shortening your stride length with increase your cadence, which will make you faster and less injury prone.Īs a bonus, when you shorten your stride you will also change the position of where your foot lands beneath you. The more bounce and over striding in your gait, the more susceptible you are to injury 3. If you have a low cadence, you most likely have a long stride which makes for a choppy and more bouncy run. The shorter your stride length, the quicker your stride rate, the faster and better you run. How Stride Length Affects Your Optimal Running Cadence and Form The good news is that as you improve your cadence, you will simultaneously be correcting your overstriding. A cadence of less than 160spm is usually seen in runners who overstride. Most recreational runners will have a cadence between 150 to 170spm (strides per minute) topping out at 180spm 2. Other wearable devices also measure running metrics, including cadence.Many watches now have the ability to measure your running cadence.Count the number of times your left foot hits the ground in 30 seconds, then double that to get the total for 60 seconds, then double that number again to get the total for both feet.
There are many ways you can determine your current running cadence: Your run cadence is measured in strides per minute. The good news for runners is that cadence is probably the most important of these three and, when improved, will also improve your chances of having zero knee issues 1.
Most running injuries result from three aspects of your form: heel striking, over-striding and/or cadence. Improving your cadence not only will help you run faster with the same or even less effort, it can also lessen your chance of injury. While there is no perfect single number, there is a range that you should aim for. The right cadence for runners is a hotly debated topic among runners and triathletes.
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