Cadence: What is it and why is it important?
You might be aware that increasing your cadence (number of steps/minute) can make your running technique more efficient, but do you know why?
To start, cadence is the number of steps you take in a minute. An ideal running cadence is between 170 bpm (steps/min) and 190 bpm. Anywhere in that range is considered mechanically efficient. It’s important to remember that cadence will vary from one individual to another based on your body type and from one speed to another (you may be more comfortable at a certain cadence with a certain speed and vice versa).
So why do smaller steps make your running technique more efficient?
Here is a simplified explanation:
- The more steps you take in a minute, the smaller your stride length (the smaller your steps), and therefore the less likely your foot is to strike the ground ahead of your centre of gravity.
- If you remember my blog post about forefoot/midfoot vs heel striking, you are more likely to strike the ground with your heel if your foot lands in front of your centre of gravity, while you are more likely to strike the ground with your forefoot or midfoot if you land closer to your centre of gravity. And a forefoot/midfoot strike is much more efficient and creates much less stress on areas of the body such as the shins, knees, hips and lower back.
- The more steps you take in a minute, the shorter your stance phase (time you spend with your foot on the ground), and therefore the less muscular stability requirements when loading the leg. It’s simple, if you have to push/lift your leg up off the ground more quickly, your important stance muscles such as your glutes and tibialis posterior won’t be required to work as hard/long to stabilize that stance phase.
Although changing your cadence may seem more energy-consuming at first (since it’s not what your body is used to), in the long run this intervention is much more efficient and can help you shave a few minutes off your PB (if that’s your goal)!
So, get those legs moving!!