When it comes to running, many enthusiasts focus on pace, distance, and overall time. However, one of the most crucial, yet often overlooked, aspects of running performance is cadence. Understanding average cadence running and how it impacts your running efficiency can make a world of difference in your training and overall performance.
What is Average Cadence Running?
Cadence, often referred to as “stride rate,” measures the number of steps a runner takes per minute (SPM). A higher cadence typically implies quicker, shorter steps, while a lower cadence hints at longer, more drawn-out strides.
Why is Cadence Important?
The significance of cadence lies in its impact on running form and efficiency. Studies have shown that an optimal stride rate can reduce the risk of injury and improve running economy, enabling runners to run faster and longer with less effort. Traditionally, a cadence of 170-180 SPM is regarded as ideal for distance runners. Renowned coach Jack Daniels even recommended this range, observing that elite runners often fall within this cadence.
How to Determine and Improve Your Average Cadence Running?
Know Your Current Cadence
Before working on your cadence, it’s essential to know where you currently stand. Many modern running watches and apps can measure your cadence. If you don’t have access to such technology, you can manually count the number of steps you take in a minute, preferably during a mid-paced run.
Gradual Adjustments
If your cadence is significantly lower than the recommended range, making a sudden change is neither feasible nor advisable. Instead, aim to increase your cadence by about 5% at a time. A gradual adjustment helps your body adapt to the new rhythm, reducing the risk of injury.
Focus on Form
Improving cadence often requires correcting your running form. Aim to maintain an upright posture with a slight forward lean. Your feet should land directly under your body rather than in front. This adjustment can naturally increase your cadence while promoting a more efficient running style.
Incorporate Drills
Certain drills can help increase your cadence. For instance, “quick feet” and “high knees” drills can train your body to take quicker, lighter steps. Incorporating these drills into your warm-up routine can make a noticeable difference over time.
Challenges and Misconceptions About Average Cadence Running
One Size Does Not Fit All
It’s essential to remember that the 170-180 SPM guideline is just that—a guideline. Various factors, including a runner’s height, leg length, and running surface, can influence the ideal cadence. Instead of mechanically adhering to this range, find a comfortable cadence that complements your natural running style.
Speed and Cadence
While a higher cadence can improve efficiency, it doesn’t directly equate to speed. Speed is a function of both stride length and cadence. Therefore, while working to improve your cadence, don’t forget the importance of also developing your stride length through strength and flexibility training.
Conclusion: Your Path to Optimal Cadence
Understanding and optimizing your average cadence running can dramatically enhance your running performance and reduce the risk of injury. It’s a blend of art and science—balancing between recommended guidelines and what feels naturally comfortable for you. By making gradual adjustments, focusing on form, and incorporating specific drills, you can find your optimal cadence and take your running to the next level.
So, lace up those running shoes, pay attention to your stride rate, and embark on the journey to become a more efficient, injury-free runner. Happy running!
