Why Is Cadence Running So Important For Our Health?

If you're not a professional runner or you don't do this exercise that frequently, you may not think too much about how you run. In your eyes, the only thing that may matter is making sure you're repeatedly putting one foot in front of the other as you try to maintain your pace. However, it's important to consider things like the angle your feet hit the ground and how often they do this.

This is known as your cadence, and it can make all the difference when running. Not only can it make you more efficient - ideal if you're looking to compete - but it can also reduce the likelihood of getting injured. For this to work, though, it helps to understand what cadence is best and why it has such a significant impact.

Cadence and stride typically go hand-in-hand when running

In terms of running, cadence refers to how often someone's feet hit the ground within the space of a minute. If you have a high cadence, you take a lot of steps every minute, whereas a low cadence is the opposite. While it is different to stride, which refers to the length of each step, the two typically correlate. So, runners who have a high cadence often have a shorter stride in order to achieve more steps within 60 seconds. However, there are times when this can differ, such as with sprinters, who usually have a high cadence and a long stride. The question is, is it better to have a high or a low cadence if you want to get the most out of every run? The answer seems to be the former, and that's regardless of the type of running you do.

A higher cadence apparently increases speed and reduces the risk of injury

Having a high cadence apparently makes it easier to run faster, which is ideal if you're a sprinter. However, even for runners who prefer to pace themselves and cover long distances, a high cadence is supposedly still preferred. That's because these athletes are looking to control the impact of each stride and maintain their energy for as long as possible. According to a 2011 study in 'Medicine and Science in Sports and Exercise,' a higher cadence reportedly reduces impact load on the lower body. This means less energy absorption for body parts like the hips and knees, reducing the risk of injury. That is particularly beneficial for endurance runners, who spend more time running at any one time. Of course, a  lower risk of injury is great for every runner, regardless of their preferred speed and distance.

Somewhere around 180 spm could be considered the optimum cadence

So, we know that a higher cadence is better for runners, but what is the optimum cadence to go at? According to studies in both 'Daniels' Running Formula' and the 'Journal of Applied Physiology,' something around the 180 spm mark could be considered optimum. That means taking three steps every second. Of course, the study in the 'Journal of Applied Physiology, which looked at 20 runners competing in a road race, found highly varied results between participants. Their spms reportedly ranged from 155 to 203, with 182 spm emerging as the average. Moreover, it's worth noting that figures like this tend to apply to professionals who are competing against other runners. If you're doing this activity recreationally, somewhere between 156 to 170 spm is apparently better to aim for. That's what a 2015 study in 'The Journal of Experimental Biology' reportedly found, anyway.

It's usually possible to change your cadence, but you might not need to

Knowing all this, you may pay more attention to your cadence the next time you run. Thankfully, plenty of apps exist nowadays that track this information for you, so you don't have to worry about counting steps yourself. What do you do if you discover that your cadence doesn't match what we've seen, though? Can you change it? According to Professor John Mercer, it is apparently possible for most people to alter their cadence. However, it's not necessarily something that will happen overnight. Moreover, Mercer points out that every runner has their own optimal cadence range that works for them. He also states that elements like a person's age or height can impact their cadence too. So, just because you might be below or above what's considered optimum, that doesn't automatically mean you're doing things wrong.

Given the impact that cadence can have on the risk of injury, it's definitely something to be conscious of when running. However, try not to get too fixated on the numbers. Otherwise, you may be so distracted by trying to hit the optimum steps per minute that you end up injuring yourself anyway.