Bridge to Health Blog
Bridge to Health Blog

Increase Cadence & Improve your Running Technique

Written by Harry Rogers   Posted in:Sports Injury   March 17, 2015

Increase Cadence & Improve your Running Technique

Cadence is the number of strides you take per minute while running. It is a subject that is not discussed enough, in regards to running efficiency and technique, in my humble opinion.

Most social runners will have a running cadence in the 150’s or low 160’s and a huge amount of these people will be overstriding. This is when you plant your foot (irrespective if you strike on the heel or forefoot) in front of your flexed knee. If you can increase your cadence by as little as 10% it can dramatically improve your running efficiency and reduce the risk of overload syndromes such as patello-femeral pain. It achieves this by allowing the foot to land directly below the flexed knee and also leads to a stiffer limb allowing for a greater forward momentum force. It can not be easier to increase your cadence, download a metronome app on your phone set it to around 172 and start running.

If you want a practical demonstration start hopping on one leg at a your natural speed. Now reduce the speed by half and feel how much harder your muscles have to work and how much lower you have to bend your knee to get the force to push up.

Harry Rogers



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