Running Mechanics: Cadence vs. Turnover Explained

What is the difference between cadence and turnover?

While often used interchangeably, cadence refers to the number of steps per minute (SPM) for one leg, whereas turnover refers to the total number of steps per minute for both legs, making it synonymous with total stride rate.

Introduction to Running Mechanics Terminology

In the precise world of exercise science and kinesiology, understanding specific terminology is paramount. Metrics related to movement efficiency, such as stride rate, play a critical role in performance optimization, injury prevention, and rehabilitation. Two terms frequently encountered, particularly in running and cycling, are "cadence" and "turnover." While closely related and often used synonymously in common parlance, their precise definitions reveal a subtle yet important distinction that can impact how athletes train and how coaches communicate.

Delving into Cadence

Cadence, in its most precise biomechanical definition, refers to the number of steps taken by one leg per minute. It is a measure of the frequency with which a single foot contacts the ground or completes a cycle of movement.

• Definition: Steps per minute (SPM) for a single limb (e.g., right foot contacts per minute).
• Measurement: Cadence is typically measured using specialized sensors like foot pods, GPS watches with accelerometers, or even manually by counting foot strikes over a specific time period. In cycling, it refers to pedal revolutions per minute (RPM).
• Significance in Running: For runners, optimizing cadence is a key strategy for improving running economy and reducing injury risk. A higher cadence (often cited around 170-180 SPM for recreational runners) is generally associated with:
  • Reduced Overstriding: Shorter, quicker steps prevent the foot from landing too far in front of the body, which can act as a braking force.
  • Lower Impact Forces: Less time spent on the ground per step translates to reduced cumulative stress on joints and tissues.
  • Improved Elasticity: Encourages a more "bouncy" and efficient stride by utilizing the stretch-shortening cycle.
• Application: Runners aiming to increase their cadence will often focus on taking quicker, lighter steps, rather than trying to lengthen their stride.

Understanding Turnover

Turnover, in the context of running, refers to the total number of steps taken by both legs per minute. It represents the combined rate at which both feet are striking the ground.

• Definition: Total steps per minute (SPM) for both limbs (e.g., right foot contacts + left foot contacts per minute).
• Measurement: Like cadence, turnover is measured by counting total foot strikes within a minute. Most modern running watches and apps that report "cadence" are, in fact, reporting what is biomechanically defined as turnover (total steps per minute).
• Significance: Turnover is essentially synonymous with "total stride rate" or "step frequency." It provides an overall picture of how quickly a runner's legs are moving through their stride cycle.
• Relationship to Cadence: Assuming symmetrical running, turnover will be approximately double the cadence of a single leg. For instance, if a runner's right foot lands 90 times per minute (cadence), their total steps (turnover) would be 180 SPM.

The Core Distinction: Cadence vs. Turnover

The confusion between these two terms primarily arises from common usage versus strict biomechanical definition.

It's crucial to acknowledge that in casual conversation and even in some fitness device readouts, the term "cadence" is frequently used to refer to the total steps per minute (what we define here as turnover). This widespread colloquial use has blurred the lines. However, for precise analysis and communication, especially in academic or high-performance settings, distinguishing between the two provides greater clarity.

Why This Distinction Matters in Practice

Understanding the precise difference between cadence and turnover holds practical implications for athletes, coaches, and practitioners:

• Precision in Coaching: Clear terminology prevents miscommunication. A coach asking an athlete to increase their "cadence" might mean total steps, but if the athlete interprets it as single-leg steps, their approach to technique adjustment could differ.
• Performance Analysis: When analyzing running form or performance data, knowing whether a reported "cadence" value refers to single-leg or total steps ensures accurate interpretation of efficiency and biomechanics.
• Injury Prevention Strategies: Adjustments to stride rate are often made to mitigate specific injury risks. Understanding which metric is being targeted allows for more precise interventions. For example, reducing ground contact time primarily involves increasing total steps (turnover).
• Research and Literature: In scientific studies, precise definitions are paramount for reproducibility and valid interpretation of findings.

Optimizing Your Stride: Practical Applications

Regardless of the terminology used, the underlying goal for many runners is to optimize their total step frequency (turnover) to improve efficiency and reduce injury risk.

• For Runners:
  • Focus on Higher Turnover: Most runners benefit from increasing their total steps per minute, aiming for a range often cited between 170-180 SPM or higher, depending on speed and individual biomechanics. This helps reduce overstriding and impact.
  • Drills: Incorporate drills that promote quick foot contact, such as high knees, butt kicks, and quick-feet ladder drills.
  • Metronome Training: Using a metronome app or a watch with a built-in metronome can provide real-time audio cues to help maintain a target SPM.
  • Gradual Increase: Incremental increases of 5-10 SPM at a time are more effective than drastic changes, allowing the body to adapt.
• For Cyclists:
  • In cycling, "cadence" is universally understood as pedal revolutions per minute (RPM). A higher cycling cadence (e.g., 80-100 RPM) is generally more efficient for endurance and reduces strain on the knees and muscles compared to "mashing" a big gear at low RPM. The term "turnover" is not typically used in cycling.

Conclusion

While the terms "cadence" and "turnover" are frequently used interchangeably in general fitness discourse to refer to total steps per minute, their precise biomechanical definitions offer a valuable distinction. Cadence strictly refers to the steps of a single leg per minute, whereas turnover refers to the total steps of both legs per minute. Understanding this nuance is essential for precise communication in exercise science, accurate performance analysis, and effective application of training principles aimed at optimizing movement efficiency and mitigating injury risk. Always clarify which definition is being used to ensure consistency in your training and analysis.