Why cadence matters — and when it doesn’t

The Role of Cadence in Running: A Balancing Act

An Introduction to Cadence

Cadence in running refers to the number of steps a runner takes in a minute. It’s often used as a measure of running efficiency, and has been the subject of many studies in the field of sports science. A higher cadence is generally associated with better efficiency and lower impact forces, which can potentially reduce the risk of injury (source: pubmed.ncbi.nlm.nih.gov).

Cadence and Running Efficiency

Running efficiency is a key factor in performance. It’s the measure of how much energy you use to run at a certain speed. The less energy you use, the more efficient you are. One of the ways to improve running efficiency is by increasing cadence. A higher cadence means more steps per minute, which can lead to a smoother running style and less bouncing up and down. This can result in less energy wasted and a more efficient running form (source: jssm.org).

Cadence and Injury Risk

By reducing the impact forces on your body, a higher cadence can also potentially reduce the risk of injury. Each step you take sends a shock up your body. The higher your cadence, the smaller these shocks are, because your foot spends less time in the air. This can reduce the strain on your joints and muscles, and possibly lower your chance of getting injured (source: pubmed.ncbi.nlm.nih.gov).

When Cadence Doesn’t Matter

However, it’s important to note that cadence isn’t everything. It’s not a one-size-fits-all solution, and there’s no perfect cadence that works for every runner. Every runner is unique, with different body types, fitness levels, and running styles. What works for one runner might not work for another.

While it’s true that increasing cadence can improve efficiency and reduce injury risk, it’s not always the best strategy for every runner. For some runners, increasing cadence might lead to shorter strides and a choppy running style, which can actually increase energy expenditure and reduce efficiency. It’s also important to listen to your body and avoid pushing too hard, as this can lead to fatigue and injury.

In addition, cadence can be influenced by factors such as speed, terrain, and fatigue. For example, your cadence might naturally increase when you’re running faster or on a steep uphill, and decrease when you’re tired or running on a challenging terrain. So, it’s not always practical or beneficial to maintain a high cadence all the time.

The Bottom Line

While cadence is an important aspect of running, it’s not the only factor to consider. It’s just one piece of the puzzle, along with other factors such as running form, stride length, and foot strike pattern. A holistic approach to running that takes into account all these factors can lead to better performance and a lower risk of injury.

So, don’t get too fixated on cadence. Instead, focus on developing a smooth and efficient running style that works for you. And remember, the most important thing is to enjoy running. After all, that’s what it’s all about.