Running Cadence: What Is It and Why Is It Important
Leave a CommentStruggling with running-related aches and pains? You’re not alone.
Whether you’re just starting out or have been logging miles for years, injuries are common among runners. In fact, studies show that more than half of recreational runners and up to 90% of marathoners experience an injury each year. And where does it hurt the most? The knee, in about half of all cases.
But here’s the good news: there’s something simple you can do that may help reduce your risk of injury—improving your running cadence.
What Is Cadence?
Cadence is just a fancy word for how many steps you take per minute while running. You might also hear it called “step rate.” While there’s no perfect number for everyone, most healthy runners fall in the range of 165 to 180 steps per minute.
Your ideal cadence depends on things like your height, experience level, and how fast you’re running. But if your cadence is too low, it could mean your body is absorbing more impact with each step—which can increase your risk of injury.
Why Cadence Matters
Research shows that higher impact forces (basically, the pounding your joints take) are linked to a higher risk of injury. One effective way to reduce that impact? Take more steps per minute.
Increasing your cadence—even slightly—can decrease the stress on your knees, hips, and other joints. That means less pain and fewer injuries over time.
How to Check Your Cadence
- Here’s a quick and easy way to figure out your current cadence:
- Do your usual dynamic warm-up.
- Go for a light 5-minute jog.
- Start running at a steady, comfortable pace.
- Count how many times your right foot hits the ground in one minute.
- Multiply that number by two—and that’s your cadence.
What If Your Cadence Is Low?
If your cadence is below the ideal range—or if you’re coming back from an injury or feeling discomfort—try increasing your step rate by 5–10%.
Let’s say your cadence is 160 steps per minute. Your new goal would be between 168 and 176 steps per minute. You can use a metronome app or running playlist to help keep you in rhythm.
Cadence Isn’t Everything
While improving cadence is a great step (pun intended!) toward injury prevention, it’s not the only piece of the puzzle. Your overall training plan, muscle strength, flexibility, and running form all play a role in keeping you healthy and on the move.
That’s where a physical therapist can help. We can assess your movement, analyze your running form (including a video gait analysis), and help you create a plan that supports your goals and protects your body.
Ready to Run Stronger?
Whether you’re recovering from an injury or just want to run smarter, our endurance-trained physical therapists are here to help. Let’s keep you doing what you love—pain-free.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
References:
1. van Gent RN, Siem D, et al. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br J Sports Med. 2007;41:469-80
2. Taunton JE, Ryan MB, et al. A retrospective case-control analysis of 2002 running injuries. Br J Sports Med. 2002;36:95-101.
3. vader Worp H, et al. Do runners who suffer injuries have higher vertical ground reaction forces than those who remain injury free? Br J Sports Med. 50(8):450-457.
4. Musgjerd, et al. Effects of increasing running cadence on peak impact force in an outdoor environment. Int J Sports Phys Ther. 2021 Aug 1; 16(4):1076-1083
5. Heiderscheit, B, et al. Effects of step rate manipulation on joint mechanics during running. Med Sci Ex. 43(2):296-302.
