Running Cadence: Understanding Low Cadence, Risks, and Adjustment Strategies

Is Low Cadence Bad for Running?

While low running cadence isn't inherently "bad" in all contexts, it is frequently associated with biomechanical inefficiencies and an elevated risk of common running injuries, primarily due to promoting overstriding and increased impact forces.

Understanding Running Cadence

Running cadence, often referred to as stride rate or steps per minute (SPM), is simply the number of times your feet hit the ground in sixty seconds. It's a fundamental metric in running biomechanics, influencing everything from efficiency and ground contact time to impact forces and injury risk. Measuring your cadence is straightforward: count your foot strikes for 30 seconds and multiply by two, or use a GPS watch, foot pod, or smartphone app.

The Biomechanics of Low Cadence Running

A lower cadence typically correlates with a longer stride length. When a runner takes fewer, longer steps to cover the same distance, several biomechanical changes occur:

• Increased Ground Contact Time: The foot spends more time on the ground.
• Greater Vertical Oscillation: There's often more up-and-down movement, which is less efficient.
• Pronounced Braking Forces: A longer stride often means the foot lands further in front of the body's center of mass, creating a "braking" effect that dissipates forward momentum.
• Higher Impact Forces: The body absorbs a greater shock with each step, as the force is distributed over fewer impacts.
• Reduced Elastic Energy Return: The shorter, quicker steps associated with higher cadences allow for more effective utilization of the body's natural elastic recoil (like a spring), which is diminished with longer, slower strides.

Potential Downsides of Low Cadence

When running at a cadence significantly below what is optimal for an individual, several issues can arise:

• Increased Impact Forces on Joints: A longer stride often leads to landing with the foot further in front of the body, increasing the impact load on the knees, hips, and ankles. This can exacerbate conditions like patellofemoral pain syndrome (runner's knee) and shin splints.
• Greater Braking and Shearing Forces: Landing with the foot too far out front creates a significant braking force, requiring more energy to maintain speed. This can also lead to shearing forces across joints, particularly the knee.
• Risk of Overstriding: Low cadence is a primary indicator and contributor to overstriding. Overstriding means your foot lands ahead of your body's center of gravity, which is highly inefficient and places undue stress on the musculoskeletal system.
• Reduced Running Economy: Because of increased braking and higher impact forces, a low cadence can make running feel harder and require more energy expenditure to maintain a given pace.
• Elevated Injury Risk: The cumulative effect of increased impact, braking forces, and overstriding has been linked to a higher incidence of common running injuries, including:
  • Patellofemoral pain syndrome (runner's knee)
  • Iliotibial band (IT band) syndrome
  • Shin splints (medial tibial stress syndrome)
  • Plantar fasciitis
  • Stress fractures
  • Hamstring strains

When Might Low Cadence Be Less Problematic (or Even Necessary)?

While generally discouraged, there are specific scenarios where a lower cadence might be observed or even appropriate:

• Steep Uphill Running: When ascending a very steep incline, runners naturally shorten their stride and often reduce their cadence to maintain power and balance.
• Very Easy or Recovery Runs: During low-intensity efforts, the emphasis is less on efficiency and more on maintaining a comfortable, relaxed pace.
• Technical Terrain: On trails with uneven surfaces, roots, or rocks, stride length and cadence may vary significantly to adapt to the environment, sometimes resulting in a lower cadence for stability.
• Extreme Fatigue: As fatigue sets in during long runs or races, form can degrade, and cadence may naturally drop as the runner struggles to maintain power and rhythm.

What is Optimal Cadence? (And Is There a Magic Number?)

The long-held belief in a "magic number" of 180 steps per minute (SPM), popularized by legendary coach Jack Daniels, is often misunderstood. While many elite runners exhibit cadences around or above 180 SPM, it's not a universal target for everyone at all speeds. Optimal cadence is highly individual and influenced by several factors:

• Running Speed: Cadence naturally increases with speed. A runner's cadence at a sprint will be much higher than during a slow jog.
• Leg Length and Stature: Taller individuals with longer legs may naturally have a slightly lower cadence than shorter individuals at the same pace.
• Experience Level: More experienced runners often develop a more efficient, higher cadence.
• Fatigue: As mentioned, fatigue can cause a drop in cadence.
• Terrain and Elevation: Uphill, downhill, and technical terrain all influence natural stride patterns.

Instead of aiming for a fixed number, the goal should be to find a cadence that feels natural, minimizes overstriding, and reduces impact forces for your body at your various running paces.

How to Adjust Your Running Cadence

If you identify with the downsides of low cadence, consider a gradual adjustment:

• Incremental Increases: Aim to increase your current cadence by 5-10% initially. For example, if your average is 160 SPM, try to reach 168-176 SPM. Small changes are easier for your body to adapt to and less likely to cause new issues.
• Use a Metronome: Many running apps and GPS watches have metronome functions. Set it to your target cadence and try to match your foot strikes to the beat.
• Focus on Shorter, Quicker Steps: Instead of thinking about "more steps," think about "lighter, quicker feet." Imagine running over hot coals or trying to minimize the sound of your footfalls.
• Avoid Overstriding: Pay attention to where your foot lands relative to your body. Aim for your foot to land directly beneath your hips, not out in front. This is often a natural consequence of increasing cadence.
• Incorporate Drills: Running drills like high knees, butt kicks, and quick feet can help improve leg turnover and neuromuscular coordination, making a higher cadence feel more natural.

Conclusion: Cadence as a Piece of the Puzzle

While a low running cadence is often associated with suboptimal biomechanics and increased injury risk, it's crucial to view it as one component of overall running form. No single factor dictates running health or performance. Instead, focus on a holistic approach that includes:

• Strength Training: Building strong glutes, core, and leg muscles.
• Flexibility and Mobility: Ensuring adequate range of motion.
• Proper Footwear: Choosing shoes appropriate for your foot type and running style.
• Progressive Training: Gradually increasing mileage and intensity.
• Listening to Your Body: Addressing aches and pains early.

By understanding the role of cadence and making mindful, gradual adjustments, runners can improve their efficiency, reduce their injury risk, and enhance their overall running experience.