MapMyRun: Displaying Running Cadence with External Sensors and Why It Matters

Does MapMyRun Show Running Cadence?

Yes, MapMyRun can display running cadence, but it primarily relies on data from connected external sensors or smartwatches rather than calculating it directly from the phone's internal accelerometers during a run recorded solely by the app.

Understanding Running Cadence

Running cadence, often expressed as steps per minute (SPM), is a fundamental metric in running biomechanics. It measures how many times your feet hit the ground in sixty seconds while you are running. Alongside stride length, cadence is a key determinant of your running speed (Speed = Cadence × Stride Length). For example, a runner taking 160 steps per minute with an average stride length of 1 meter will cover 160 meters in that minute.

Why is Cadence Important?

• Efficiency: An optimal cadence can improve running economy, helping you cover more ground with less energy expenditure.
• Injury Prevention: A higher cadence (shorter, quicker steps) is often associated with reduced ground contact time, lower impact forces, and less overstriding. This can minimize stress on joints, muscles, and connective tissues, potentially lowering the risk of common running injuries like patellofemoral pain syndrome, IT band syndrome, and shin splints.
• Performance: Maintaining a consistent and efficient cadence can help you sustain pace, particularly on varied terrain or during longer efforts.

MapMyRun's Cadence Capabilities

MapMyRun, a popular fitness tracking application by Under Armour Connected Fitness, is designed to track a variety of running metrics. While its core functionality focuses on distance, pace, and time via GPS, its ability to display cadence largely depends on integration with external devices.

Direct Phone-Based Tracking: When using MapMyRun solely with your smartphone, the app typically does not calculate and display running cadence from the phone's internal accelerometers. Its primary data sources in this scenario are GPS for speed and distance, and potentially heart rate if an external heart rate monitor is paired.

External Sensor Integration: MapMyRun excels at integrating with a wide ecosystem of connected devices that do provide cadence data. These include:

• Smartwatches: Devices like Apple Watch, Garmin, Samsung Galaxy Watch, and others often have built-in accelerometers capable of accurately measuring cadence. When these watches are linked to MapMyRun, the cadence data recorded by the watch is synced and displayed within the MapMyRun app or on the Under Armour Connected Fitness dashboard.
• Foot Pods: Dedicated foot pods (e.g., Stryd, Wahoo RPM Cadence Sensor, Zwift RunPod) are small devices that attach to your shoe and use accelerometers to precisely measure cadence. These can be paired with MapMyRun (via Bluetooth) to transmit real-time cadence data.
• Under Armour HOVR Shoes: Certain models of Under Armour's HOVR running shoes feature an embedded sensor that connects to MapMyRun. These shoes are specifically designed to track advanced metrics, including cadence, stride length, and ground contact time, which are then seamlessly integrated into your workout summary.

Therefore, to view your running cadence on MapMyRun, you will generally need to be using a compatible external device that provides this metric.

How Cadence Data is Collected by External Sensors

External sensors utilize accelerometers to measure the movement of your body or feet.

• Smartwatches and Wrist-Based Devices: These devices estimate cadence by analyzing the swinging motion of your arm. While generally accurate, the data can sometimes be influenced by arm movement patterns.
• Foot Pods and Smart Shoes: By being directly attached to the foot or embedded in the shoe, these devices offer a highly accurate measurement of foot strikes, providing precise cadence data. They detect each time your foot lands and lifts off the ground.

Once collected, this data is transmitted to the MapMyRun app, either in real-time during your run (if the device is continuously paired) or synced post-run as part of your workout summary.

Why Cadence Matters for Runners: Deeper Dive

Optimizing your running cadence can have profound benefits for both performance and injury mitigation:

• Reducing Overstriding: A common biomechanical flaw, overstriding occurs when your foot lands too far in front of your body, creating a braking effect and increasing impact forces. A higher cadence naturally encourages shorter, quicker steps, prompting your foot to land closer to your center of mass.
• Improving Running Economy: By reducing the time your foot spends on the ground (ground contact time) and minimizing vertical oscillation (bouncing), a more efficient cadence helps you move forward with less wasted energy.
• Better Force Absorption: Shorter strides at a higher cadence distribute impact forces over more steps, reducing the load on any single joint or tissue. This can be particularly beneficial for runners prone to stress fractures or joint pain.
• Maintaining Pacing: A consistent cadence can act as an internal metronome, helping you maintain a steady pace, especially during longer runs or when fatigue sets in.

Interpreting Your Cadence Data

While there's no single "perfect" cadence for everyone, general guidelines exist. Many elite runners exhibit cadences in the range of 170-180+ SPM. For recreational runners, a cadence below 160 SPM often indicates overstriding.

Factors Influencing Ideal Cadence:

• Height and Leg Length: Taller runners may naturally have a slightly lower cadence than shorter runners.
• Pace: Cadence naturally increases with pace; you'll have a higher SPM during a sprint than a jog.
• Terrain: Uphill running often sees a higher cadence with shorter strides, while downhill might allow for a slightly lower cadence.
• Fatigue: As you get tired, your cadence might drop, and your stride length might increase, potentially leading to less efficient form.

Focus on trends in your data. If your cadence is consistently low (e.g., below 160 SPM for easy runs), it might be an area for improvement.

Improving Your Running Cadence

If your MapMyRun data (via a connected sensor) reveals a lower-than-optimal cadence, consider these strategies:

• Increase by 5-10%: Don't drastically change your cadence overnight. Aim for small, incremental increases of 5-10% in your current SPM.
• Use a Metronome: Many apps and devices offer a metronome function. Set it to your target cadence and try to match your foot strikes to the beat.
• Focus on "Light and Quick Feet": Instead of thinking about taking more steps, focus on reducing ground contact time and lifting your feet quickly. Imagine you're running on hot coals.
• Short, Quick Strides: Consciously shorten your stride and increase the speed of your leg turnover.
• Drills: Incorporate drills like high knees, butt kicks, and quick-feet drills into your warm-up to improve neuromuscular coordination and leg speed.
• Cadence-Specific Workouts: Try short intervals where you intentionally focus on maintaining a higher cadence, then return to your natural cadence. Gradually extend the duration of these higher-cadence segments.

Remember that changes to your running form should be gradual to allow your body to adapt and prevent new issues.

Conclusion

MapMyRun is a versatile tracking platform that can provide valuable insights into your running, including cadence. While the app itself doesn't typically calculate cadence from your phone's internal sensors, it seamlessly integrates with a range of external devices—such as smartwatches, foot pods, and Under Armour HOVR shoes—that accurately capture this crucial metric. By utilizing these connected technologies, runners can leverage MapMyRun to monitor their cadence, understand its impact on their performance and injury risk, and implement strategies for improvement, ultimately leading to a more efficient and sustainable running experience.