For example, taller runners will naturally have slightly lower cadences. One easy way to measure your cadence for running is to count the times your feet hit the ground in 60 seconds. Introducing cadence work into your running will help speed you up, improve you posture and reduce your ground contact time, all key parts of ‘running light’. We earn a commission for products purchased through some links in this article. Increasing cadence therefore increases speed - simple! These and more questions answered by a coach. Running cadence is one of the most common metrics used to assess running form and remains crucial for several reasons (some of which I’ll discuss in today’s post). Most often you won’t notice the changes yourself because your body will try to maintain the same pace automatically. 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. But while going after a specific number is not advisable, keeping an eye on your cadence does have many benefits: it can help you improve your running efficiency, reduce the risk of injury, lessen muscle damage in training and enhance recovery. Kevin is a Dallas-based writer who spends the majority of his weekends on a bike. This applies to both walking and running, so when gauging what your current steps per minute (SPM) is, get a stopwatch, find a straight and flat bit of road, pavement or field and count each step you take in a minute. Some runners have a high cadence (170 and more steps per minute), whereas other runners have a low cadence (160 and less steps per minute). The simplest demonstration of this is when walking along, take large over reaching steps and you will feel the effort that you’re placing on all your joints and muscles. I like this article Cadence, in general, can be defined as the number of repetition per minute and in running it translates into stride per minute.Increasing stride rate reduces the risk of overuse related pathologies such as tendinitis, plantar fasciitis and bone injuries like stress fractures. Running cadence (or stride rate) is a vital part of efficient running technique. By clicking Subscribe, you agree to receive emails from Polar and confirm that you have read our Privacy notice . One easy way to measure your cadence for running is to count the times your feet hit the ground in 60 seconds. Read how this ambitious runner used wrist-based running power and other features on the Polar Vantage V to run a sub-3 marathon. Consider one of these 6 race goals the next time you show up to the start line. In this article we look at the science of running cadence, and how it … Cadence in running is often defined as the total number of steps you takes in a minute while running. Among the two factors that determine the speed of a runner, one is running cadence, and another one is stride length. Running speed is the product of your cadence (often called stride frequency) and your stride length. The longer you’re in contact with the ground during each stride, the longer you are engaging and in turn placing pressure on joints and muscles. Endurance expert Alex Hutchinson shares his thoughts on combining strength training and running workouts to build a more well-rounded training plan. Double that number. In running, cadence is often defined as the total number of steps you take per minute. The term “running cadence” refers to the number of times your feet strike the ground over the course of one minute. Hopefully, this article is helpful to give you a better perspective about cadence and improve your running. Run sections of your workout at different cadences, low and high, so that your body has to respond to different exercise stimuli. Focusing on a PR can be fun, but there are other race-day goals, too. Tags Cadence running technique tips training tips. Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. We will share some tips on how to calculate your running cadence and how to increase it if needed. It’s the most common metric used to measure running form and remains important for several reasons. Does starting fast make exercise more enjoyable? In running, Cadence is calculated as the total number of steps you take every minute. What Is Running Cadence? This is your cadence. As you become stronger and faster – and find your optimal cadence and stride length – you will be able to run at the same speed with less effort. Running at the optimal cadence for your body can help reduce injuries and keep you on the road for years to come. Off I went with the iPhone and tripod to record some slow mo video and better understand what it is. While there are many different opinions on cadence, it is generally agreed that somewhere around 180 spm is the sweet spot for running efficiency and economy.