Running Cadence: Understanding Optimal SPM and When 190 is Right

Is 190 Cadence Too High?

A running cadence of 190 steps per minute (SPM) is generally considered high but not inherently "too high"; its appropriateness depends on individual biomechanics, running pace, terrain, and overall running efficiency and injury history.

Understanding Running Cadence

Running cadence refers to the number of steps you take per minute (SPM). It's a fundamental aspect of running form, directly influencing stride length and ground contact time. A higher cadence typically means shorter, quicker steps, while a lower cadence implies longer, slower steps. Monitoring cadence can offer insights into a runner's efficiency, impact forces, and potential for injury.

The "Optimal" Cadence Myth

For many years, a cadence of 180 SPM was widely cited as the "optimal" or "ideal" cadence for runners. This number originated from observation by legendary running coach Jack Daniels, who noted that elite runners in the 1984 Olympics often exhibited cadences around or above 180 SPM. However, this observation has often been misinterpreted as a universal prescription. In reality, 180 SPM is more of a guideline or a general characteristic of efficient running, particularly at faster paces, rather than a strict target for every runner in every situation. Forcing a cadence that is unnatural for an individual can lead to decreased efficiency or even new injury risks.

Factors Influencing Ideal Cadence

There is no single "perfect" cadence for all runners. Several factors interact to determine an individual's most effective and sustainable SPM:

• Individual Biomechanics: Leg length, muscle fiber composition (e.g., fast-twitch vs. slow-twitch dominance), and natural movement patterns play a significant role. Taller runners with longer legs may naturally have a slightly lower cadence at a given pace than shorter runners.
• Pace and Intensity: As running pace increases, cadence naturally tends to increase. A runner's easy recovery run might have a lower cadence than a tempo run or a race effort. A cadence of 190 SPM might be perfectly normal and efficient for a fast-paced run, but potentially excessive for a leisurely jog.
• Terrain: Uphill running often leads to a higher cadence with shorter strides, while downhill running or flat terrain may allow for longer strides and potentially a slightly lower cadence. Trail running with varied surfaces and obstacles also influences natural stride adjustments.
• Running Experience and Fitness Level: Elite and highly trained runners often exhibit higher cadences due to years of developing efficient running mechanics and superior fitness. Novice runners may initially have lower cadences, often coupled with overstriding.
• Fatigue: As a runner fatigues, their cadence may naturally drop as stride length increases to compensate, which can lead to less efficient form and higher impact.

Pros of Higher Cadence (e.g., 190 SPM)

When achieved naturally and not forced, a higher cadence, such as 190 SPM, can offer several biomechanical advantages:

• Reduced Impact Forces: Shorter, quicker steps often lead to landing with the foot closer to the body's center of mass, reducing the braking forces and the impact load on joints (knees, hips, ankles) and bones. This can potentially lower the risk of common overuse injuries like patellofemoral pain syndrome, IT band syndrome, and stress fractures.
• Minimizing Overstriding: A common fault, overstriding involves landing with the foot far in front of the body, which acts as a braking mechanism and increases impact. A higher cadence naturally encourages a shorter stride, bringing the foot strike closer to beneath the hips.
• Improved Running Economy (Up to a Point): For many runners, increasing cadence (especially if they were previously overstriding) can improve running economy by reducing unnecessary vertical oscillation and braking forces. The energy saved from reduced impact can be redirected into forward propulsion.
• Quicker Ground Contact Time: Higher cadence means less time spent on the ground with each step, which can contribute to a more dynamic and "lighter" running feel.

Cons/Considerations of Excessively High Cadence

While beneficial, pushing cadence too high beyond what feels natural or efficient can have drawbacks:

• Increased Metabolic Cost: Beyond an individual's optimal point, artificially forcing a higher cadence can become metabolically inefficient, requiring more energy expenditure for the same pace. The body has an inherent preferred stride frequency.
• Muscular Fatigue: A very high cadence demands rapid contractions from the calf muscles, hamstrings, and hip flexors. If these muscles are not conditioned for such turnover, it can lead to premature fatigue.
• Form Breakdown: If a runner attempts to increase cadence without improving underlying strength or coordination, it can lead to compensatory movements, awkwardness, or a loss of natural rhythm, potentially introducing new inefficiencies or stresses.

How to Assess Your Cadence

• Smartwatches/GPS Devices: Most modern running watches and GPS devices provide real-time cadence data.
• Foot Pods: Dedicated foot pods attach to your shoe and offer highly accurate cadence readings.
• Manual Count: For a quick assessment, count the number of times one foot strikes the ground in 30 seconds and multiply by four. Or count both feet in 15 seconds and multiply by four.

When and How to Adjust Your Cadence

If you're experiencing recurring impact-related injuries, feel like you're overstriding, or want to improve your running efficiency, consider gradually increasing your cadence.

• Identify Your Current Cadence: Run at your typical easy pace and note your current SPM.
• Gradual Increments: Aim to increase your cadence by only 5-10 SPM at a time. A sudden, drastic change can disrupt your natural gait and feel awkward.
• Focus on Cues, Not Just Numbers: Instead of just thinking "190 SPM," focus on cues like "light feet," "quick steps," "landing under your hips," or "running quietly."
• Use a Metronome: Running apps or dedicated metronome apps can provide an audible beat to help you match your steps.
• Incorporate Drills: Short, quick-step drills can help train your body for a faster leg turnover.
• Listen to Your Body: The goal is to find a cadence that feels natural, efficient, and reduces discomfort or injury risk. If 190 SPM feels forced or leads to new aches, it might be too high for you at that specific pace.

Conclusion: Personalized Approach to Cadence

In conclusion, a 190 SPM cadence is not inherently "too high." For many elite and experienced runners, particularly at faster paces, it can be a highly efficient and injury-protective cadence. However, its suitability is entirely personal. Rather than fixating on a specific number, runners should strive to find a cadence that feels natural, minimizes overstriding, reduces impact forces, and allows for comfortable, efficient running. Focus on developing a smooth, light, and responsive stride, and your optimal cadence will likely emerge.