Running cadence

Buzz word or legit running term?

What is this latest buzz word that everyone is suddenly focusing on with their running called cadence? And why is it so important?

Cadence is stride rate per minute; for example, if your cadence is 180 per minute, roughly 3 steps are taken per second. Maintaining this high cadence helps to reduce striding out in front of the body. It helps us focus on the recovery phase and overall prevent injury.

Most people tend to lift the knee and sink through their hips when running faster, effectively making us push off harder, impacting our calves and hamstrings. One way to improve cadence is to take the weight off your lower body and alter your posture. If you raise your hands above your head, straight away, you elongate your abdominals. That’s roughly the feeling you want to have as you run (it is not about tensing or strength). One of the ways you can do that without lifting your hands in the air as you run is to raise your collar bone by about 1cm using your forefinger and thumb. This lifts your ribcage, and you get that same feeling right through your middle, optimizing your pelvic structure.

One thing you may be wondering is how you can track cadence if you do not have a fancy watch. Saying in your head 123, 123 every second, or you can sing ‘Row Row Row your boat’ and step to each syllable (be careful it gets stuck in your head).

Make sure to keep focused on that length while running. If you lose focus, runners tend to put that weight back through the lower body, hitting the ground too hard, sinking their hips, and causing injuries. If you catch yourself re-focus and it instantly takes the weight off the lower body. Enjoy running with fewer injuries!    

Author – Head Coach Amanda Moore