The Running Intelligence Blog

Running Cadence: How to improve it

Running cadence, also known as step rate, is the number of steps a runner takes per minute. It is an important aspect of running because it can affect a runner’s efficiency, form, and injury risk. A high cadence can help a runner maintain proper form and reduce the impact on the joints, while a low…

Running cadence, also known as step rate, is the number of steps a runner takes per minute. It is an important aspect of running because it can affect a runner’s efficiency, form, and injury risk. A high cadence can help a runner maintain proper form and reduce the impact on the joints, while a low cadence can lead to overstriding and increase the risk of injury.

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Improving your running cadence can help you run faster, more efficiently, and with less risk of injury. Here are a few tips for improving your running cadence:

  1. Use a metronome or a tempo trainer: These devices emit a beep or a click at a set tempo, which can help you increase your step rate. Start with a tempo of 180 steps per minute and gradually increase it over time.

  2. Focus on shortening your stride: Taking shorter strides can help you increase your step rate. Try to land on the midfoot or forefoot, rather than the heel, which can help you take more steps in less time.

  3. Practice running drills: Running drills, such as high knees, butt kicks, and skips, can help you improve your running form and increase your step rate.

  4. Incorporate interval training: Interval training can help you improve your running speed and cadence. Try running at a faster pace for 30 seconds to a minute, then slowing down to recover. Repeat this process several times during your run.

  5. Incorporate strength training: Stronger legs and core muscles can help you take more steps in less time and increase your step rate. Try incorporating exercises such as squats, lunges, and leg press into your workout routine.

  6. Record and analyze your running: Use a running app or a pedometer to track your step rate during your runs. This can help you identify areas where you need to improve and measure your progress over time.

In conclusion, running cadence is an important aspect of running that can affect your efficiency, form, and injury risk. Improving your running cadence can help you run faster, more efficiently, and with less risk of injury. Incorporate the tips above and keep track of your progress to see the improvement in your running cadence. Remember to always listen to your body and to not push too hard too soon, increase the cadence gradually.

iRunner Paul