Some running stats are important to pay attention to and others we can get away with not stressing about so much. Cadence is one of those numbers that is particularly more beneficial to focus on if you are looking to improve your running performance, but the numbers are actually not as specific as you think. What is cadence? Simply put, it’s the number of steps you take per minute. In running, they say the higher the better, but an exact number to aim for is really the unknown. The standard goal you’ve probably heard of is 180 SPM, but the true ideal number can vary depending on your age, weight, height, leg length, foot strike pattern, and the type of run you are doing. Slower, easy runs will have a much lower cadence than your speed sessions and race paced runs.
Why Should I Improve My Cadence?
The easiest way to understand how cadence plays a role in running performance is to take into account two measures: stride rate and stride length. Some runners think they should be lengthening their stride as much as they can to be able to cover more ground with each step, but getting faster and running more efficiently actually requires the opposite. The shorter your stride length and the quicker your stride rate, the better you will run. Opening up your stride will often lead to “over striding” which will wreck havoc on your knees, hamstrings, and then slow you way down.
Decreased Injury Risk
Most of us know how important proper running form is in order to avoid getting injured. Well, our form and cadence are directly affected by each other—the further away from our bodies our foot strikes the ground (over striding), the slower the cadence. This long stride constantly stretches out the hamstring, putting the muscles in a less efficient position to react to the impact and help drive our bodies forward. This is the a common cause of hamstring strains in runners. It also causes a more intense heel strike pattern, which puts increased pressure on joints higher up in the body and potentially leads to injuries. Focusing on improving cadence will naturally improve your running form by causing your feet to land directly under you (think: shorter, quicker steps), softening your landing, and making you a more efficient runner with a lower risk of injury.
Faster Pacing
Shorter quicker steps will lead to faster running, not only because your steps are faster, but also because this improved form wastes less energy than those longer, more impactful strides. You can last longer running when you are softly landing on the ground with a higher cadence, since this causes you to spend less time in the air with a stronger propulsion in the forward direction rather than upwards. Better running economy should almost always be the focus when trying to get faster.
How Do I Improve My Cadence?
First things first: you need to learn your numbers. As mentioned earlier, cadence will be different during your slower, easy runs than your speed sessions. If you don’t have a metronome application or these details on your fitness tracker (most Garmin models have this data), then just count your steps for one minute. An easier method is to count how many steps you take with your right foot for just 30 seconds and then multiply that by four. If using this manual method, make sure you re-calculate a few times to get the most accurate number.
Once you have your cadence measure for both faster running and easier running, start by making a goal of a 10% increase. If your starting number is 155 SPM, then make your goal 170 SPM. Don’t expect a change overnight—it can take several weeks or months to reach this goal, so be patient! Here are a few exercises to help get you there:
Don’t practice a faster cadence for entire runs! Start by focusing on one minute at a time during a few easy runs per week. Run your regular warm-up, then practice taking quick steps for one minute, followed by 3 to 5 minutes of your regular cadence.
Think of running over hot coals. You would’t want your feet to spend too much time on that burning surface during each step, so work on picking up the feet quickly right when they hit the ground. You will see that this method naturally creates shorter strides and makes your feet land directly underneath the body rather than in front.
Add in high knees to your warm up drills. If you’re not already warming up with a handful of drills, I highly suggest you start doing this! One move that’s extremely beneficial is high knees. Whether in place or spanning over a short distance, quickly drive your knee up to your chest and alternate as fast as possible. Focus on quickly springing back up as soon as your foot hits the ground.
Striders: This mini version of a speed session is one of the most effective ways to improve your running form and cadence. Following a few runs a week, add in five or six sets of 20 to 30 seconds of fast running (almost at an all-out pace). During these short segments is when you focus on cadence—short, quick steps, along with the basics of good running form—slight forward lean, relaxed posture, and keeping elbows back during your arm swing. Rest completely in between each set. Striders are a staple in the elite running world.
The number one rule when trying to improve your speed, is to focus on taking smaller steps versus trying to actually run faster. Once your cadence increases, your pace will naturally get faster. Altering your current running form may seen awkward at first, which is why I suggest starting with short segments at a time during runs. In just a few short months or less you will notice the difference both in your running economy (how long you last at a given pace) and running form.
Happy Training!