Curious about how your running cadence affects your risk of getting injured? You’ve landed in the right spot!
In the world of running, cadence – often referred to as your stride rate – is a game-changer. It’s not just about how fast you can run; it’s about how you run efficiently and, more importantly, how you can reduce your chances of getting injured. That’s precisely what we’re going to dive into today.
In this article, we’re going to explore the intriguing connection between cadence and the risk of injury. Stick with me until the end, and you’ll be ready to boost your cadence, making your runs smoother, more efficient, and less injury-prone.
Sounds like a win-win, right? Well, let’s get started.
What Is Running Cadence?
At its core, cadence is pretty straightforward. It’s all about the number of steps you take in a specific timeframe, usually measured per minute. We refer to this as steps per minute (SPM).
In simpler terms, it’s how many times your feet hit the ground in a minute while you’re out there pounding the pavement.
But why should you care about this number? Well, That’s where things get interesting. Cadence isn’t just a random number; it’s your running rhythm and pace indicator.
Measuring cadence is as easy as counting the steps one foot takes in a minute and then doubling it. These days, most running gadgets and apps can do the math for you, making it a breeze.
Now, here’s the juicy part. Why should you even bother tracking your cadence? Here’s the scoop: researchers, coaches, and elite athletes have all clued into its importance, and the reason is crystal clear. Cadence is like a window into your running world – it tells you about your efficiency, your form, and even helps prevent those pesky injuries.
What’s The Average Stride Turnover?
Alright, let’s talk numbers – specifically, the average stride turnover for runners.
So, if you’re a recreational runner, you’re likely cruising along at about 150 to 160 steps per minute. This range can flex a bit depending on your experience, fitness level, and the way you naturally run.
Now, let’s shift gears to the elite runners. They often take things up a notch and maintain a cadence of over 180 steps per minute. This higher cadence isn’t just for show; it’s linked to greater efficiency and, you guessed it, blazing speed.
Here’s the deal – there’s no one-size-fits-all cadence that’s perfect for everyone. It’s a bit like a fingerprint, unique to you and influenced by factors like your height, weight, fitness level, leg length, and stride length. All these pieces come together to create your own special running rhythm.
But here’s the exciting part – your cadence isn’t set in stone. You have the power to fine-tune it to unlock your full running potential. By bumping up your cadence, you can experience a boost in speed, efficiency, and even lower the risk of injuries.
The Relationship Between Cadence and Running Injuries
Running cadence holds the key to your risk of running-related injuries. It’s not just a number; it’s a powerful factor that affects how your body deals with the impact of every step you take. This, in turn, can either put you at risk for injuries or help prevent them.
Here’s how cadence plays its part in the distribution of stress on your body:
Low Cadence and Overstriding:
When your cadence is on the lower side, it often means you’re taking longer strides. Sounds good, right? Not so fast. Longer strides often result in your foot landing far ahead of your body’s center of gravity. This can send shockwaves of impact through your joints, especially your knees and hips, and that’s a recipe for a higher injury risk.
Common injuries that often tag along with low cadence and overstriding are shin splints and knee pain. The increased impact forces on your shin and knee with each stride can spell trouble.
Plus, overstriding might even push your knee too far forward, adding to the knee pain dilemma.
High Cadence:
On the flip side, increasing your cadence usually means shorter strides and encourages a midfoot or forefoot strike. This is where the magic happens. Shorter strides mean less impact force and less stress on your knees and hips. But here’s the catch – if you crank up your cadence to an extreme, it might shift the stress to other areas, like your calves and Achilles tendon.
Watch out for calf strains and Achilles tendon issues if you’re running with a very high cadence. The increased load on your calves and Achilles tendon, especially if you’re landing on the forefoot, can lead to overuse injuries. This is especially true if you suddenly increase your cadence without giving your body time to adapt.
Prevent Running Injury Via Cadence—The Research
Let’s dive into the exciting world of running injury prevention backed by solid research.
In one groundbreaking study published in the esteemed journal Medicine & Science in Sports & Exercise, researchers decided to put cadence to the test. They gathered a group of young athletes and had them complete a treadmill run under lab setting conditions.
The athletes were given a simple task: run at their usual cadence, as well as faster and slower than their norm. Meanwhile, the researchers used three-dimensional kinematics to analyze the forces at play in their hips, knees, and ankles.
The results?
When the subjects increased their cadence by roughly 15 percent compared to their usual step frequency, the strain on their weight-bearing joints took a nosedive. Yes, you read that correctly – just by tweaking their cadence, they managed to significantly reduce the stress on their joints. This says a lot about preventing those all-too-common overuse running injuries that plague so many of us.
That’s not the whole story.
Another team of researchers from the University of Wisconsin-Madison set their sights on the relationship between cadence and its impact on our knee and hip joints. What they discovered was music to the ears of runners worldwide.
Their research showed that even subtle increases in running cadence could lead to a dramatic reduction in the shock and stress experienced by our knees and hips while running.
This newfound knowledge not only offers hope for treating running overuse injuries but also holds incredible potential for preventing them altogether. Just imagine – feeling lighter on your feet, with less strain on your precious joints.
Here are more links to further research.
Optimizing Cadence for Injury Prevention
When it comes to optimizing your cadence for injury prevention, a little patience can go a long way. Here are some smart strategies to keep in mind:
- Gradual Increases: The name of the game here is gradual. You don’t want to make abrupt changes to your cadence – that’s a recipe for trouble. Instead, take it slow and steady.
- Incremental Changes: Start by increasing your stride rate by a modest 5-10% over several weeks. This gradual approach allows your body to adapt without the shock of a sudden shift in cadence.
- Monitoring Response: Pay close attention to how your body reacts to these cadence adjustments. If you start feeling discomfort or, heaven forbid, pain, it’s time to listen to your body. Don’t hesitate to slow down the adjustment process or even seek professional advice if needed.
Remember, optimizing your cadence is like fine-tuning a musical instrument. It might take a bit of time and patience, but the harmony it brings to your running can be well worth the effort.