Does Running Cadence Really Matter?

Yes, I can personally attest to this. How many of the following have you experienced in the last 6-12 months?

- Low back pain after running
- Hamstring strain or tightness
- IT band syndrome or tightness
- Patellar (knee) pain

If you had at least one, maybe it's a fluke, but if you racked up more, then you're probably in dire need of checking out your running cadence. Count the number of steps you take in one minute while running, after you've warmed up. I suggest trying this three times over the course of 10-15 minutes at your typical running pace. Just in case you didn't know, you're figuring out your running cadence, or the number of steps you take per minute. I would take the average of the three times you counted your steps, so add together the step counts and divide by three.

What's Cadence Got To Do With It?

Okay, so you're wondering how cadence can possibly correlate with the aforementioned injuries/conditions. A higher cadence means smaller steps, smaller steps mean not reaching forward as much, not reaching forward as much means less chance of overly stretching your hamstrings. Great, one down. A higher cadence also means less chance of bouncing up and down excessively (vertical oscillation), which translates into less force on your musculoskeletal system. The low back often takes the brunt of the impact force, especially when coupling that with reaching too far forward and aggravating the hamstrings, which in turn pulls on the low back. Or, say you've worn out your hamstrings from reaching too far forward already, then your low back will try to compensate through excessive flexion and extension, resulting in back pain. IT band syndrome is also commonly caused by reaching too far forward. Lastly, patellar (knee) pain is often caused by the stance phase (ground-landing) part of your stride being too far forward instead of under your center of gravity.

Pencils Down

Hopefully, you've done your math by now and calculated your average cadence. The optimal range has been discussed extensively, and at this point, experts are just saying to do what feels comfortable; your body will find its correct cadence. Well, if you're at the end of your rope with numerous injuries, then your body obviously has lost its self-optimization manual. I know my manual is approximately 2,000 miles behind me, so I'm also looking to jumpstart that neuromuscular connection. Being below 160 steps per minute is aggressively concerning. You might as well tie a metronome to your head or listen to "Livin' La Vida Loca" on repeat. Being around 170 steps per minute is better, but there's room for improvement, especially if you've had injuries recently. I myself am trying my very hardest to get close to the golden number, 180 steps per minute. It's wicked hard, I will say, because it's like I've been in a Lana Del Rey-induced haze for the past decade and my limbs are fighting me. How am I coping? I've cut my mileage way down, focused on thinking the ground is on fire to pick my feet up quickly, and tried to keep my upper body as loose as possible. Not as loose as Phoebe running (lurching?) through the park from *Friends*, but loose enough that I'm utilizing the counter-rotation of my torso and hips, plus the inherent springiness of my spine, to propel myself forward.

BUT ITS HARDER

Yes, focusing on running with a higher cadence is mentally harder, but it's literally learning a new skill. We must approach it like learning to drum faster on tenor drums, or nailing a piece with a run of 32nd notes. There's a measure of precision but also relaxation involved; otherwise, you're just tight and miserable the whole time.

IT'S ALL IN THE EXECUTION

At Maximum Mileage Coaching, we can help you figure out how to apply principles like increasing your cadence in a systematic and not overwhelming approach. For starters, run less and focus on quality over quantity. Maybe take a break during a run, collect yourself, and start up again. There are many different cues and techniques that can help you run in a more sustainable, less injurious way!

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