Running cadence or step frequency
Broad meaning of cadence is a rhythm, or a flow of words or music, in a sequence that is regular.
But let’s focus on running cadence. You may be familiar with the concept of cadence, for example in music. So what’s the connection with running? This is an indicator that shows the number of steps per minute and has a direct effect on the economy of your run.
How do we measure, calculate and then improve our cadence?
CADENCE = STEPS FREQUENCY
Why is running cadence important?
If you run for fun, cadence probably won’t be a priority metric to look at. However, if you are focused on speed and want to have a better pace, cadence monitoring is an effective tool to achieve this goal.
What areas of running does cadence affect?
Speed
With a higher step rate (cadence), your running speed and pace increase. Impact: At a higher cadence, your stride will also change. Your steps won’t be as long and you won’t be forced to strike your heel. You’ll start stepping more on the top to the middle of the foot, which means less stress on the joints.
Running Economy
Under this term, imagine the energy consumption you have to expend while running. At a higher cadence, you take shorter steps, impact more efficiently and expend less energy with each step. All this improves the economy of operation.
How to measure running cadence?
Before increasing your cadence, first find out what your current cadence is. Don’t worry, you don’t have to count your every step while running. The biggest helpers are a sports watch or a smartphone. Sports watches – Sports watches or fitness bracelets automatically monitor your heart rate during running activity. Once you’re done, you can find it in your stats and performance overview.
Smartphones
Most mobile phones have a built-in pedometer which is sufficient for basic measurements.
Milestone Pod
A small but smart device that you attach to your shoe and don’t have to worry about anything else. It will automatically turn on when you start running and start measuring. It measures a total of 10 useful metrics, including cadence. You can then evaluate the data directly in the app on your phone.
Calculation
If you don’t have a smart device, you can use a little math knowledge. For 20 seconds, count your steps with one leg and multiply them by 6.
Choose a sports watch when you read best sport watches in our blog.
Pedometer
A simple and intuitive step-by-step app available for both iOS and Android. There are other running apps that measure your cadence. Explore the big overview of working apps and choose yours!
How to increase the frequency of steps?
A hobby runner has a cadence of 150 – 160 steps per minute on average, elite runners reach a cadence of over 180 steps per minute. It’s not easy and you if you think that you just need to hit 180 steps per minute on your next run, then it is definitely not recommend. Your body will be in shock and instead of increasing your cadence, you may be increasing your risk of injury (a strained or torn muscle).
General tips for better cadence run
- Run and run – If you are consistent with your running, your cadence will gradually increase naturally. You will find effective running technique, coordination, movement and your body will get used to it. So put on your running shoes and run.
- Shorten Your Stride – Before every run, remember and try to consciously shorten your stride. However, your movement should be natural. Do not try to make the shortest possible step at any cost. Gradually shorten the steps in some parts of the run and listen to your body and how it feels as you run.
- Rhythm Music – A fun way to improve your rhythm. There are so-called BPM playlists, songs in rhythm with a certain frequency of steps. Just enter the required cadence + BPM (beats per minute) = for example a playlist with 170 BPM. Put on your headphones and enjoy the run.
Specific training methods
- Plyometric training – A specific type of training to increase explosiveness. Muscles are exposed to three basic movements – concentric (muscles contract), isometric (muscles stretch while stationary) and eccentric (muscles stretch).
- Strength Training – Strong hips, calves, or ankles will help bounce faster and more efficiently. This will cause your cadence to increase. Either way you should include strength training in your training program, it also acts as injury prevention.
In conclusion
You see running isn’t just running. For plyometrics and strength training, get the help of an experienced trainer, at least in the beginning. You need a training plan for you according to your goals, but also monitor the correct technique of the individual exercises. As an important takeaway is to remember that increasing your cadence is not about trying to run as fast as possible, but more efficiently and economically. Instead of sprinting, gradually shorten your stride. You will see your frequency rise slowly but surely.
And don’t forget it is never too late to start running!
