{"id":3400,"date":"2023-05-10T03:24:42","date_gmt":"2023-05-09T20:24:42","guid":{"rendered":"https:\/\/loudhdtv.com\/how-to-increase-running-cadence-and-avoid-injury\/"},"modified":"2023-05-10T03:24:42","modified_gmt":"2023-05-09T20:24:42","slug":"how-to-increase-running-cadence-and-avoid-injury","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=3400","title":{"rendered":"How to increase running cadence (and avoid injury)"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">You want to increase your running speed and cut down your time but aren\u2019t sure where to start. <\/span><span style=\"font-weight: 400;\">Many of us have experimented with changes in steps per minute. But the simple matter of how many steps you take in a minute has a complicated relationship with training and performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running cadence is the measurable frequency of your stride or steps. There are conflicting opinions on ideal running cadence: some say <\/span><span style=\"font-weight: 400;\">\u201chigher is better,\u201d <\/span><span style=\"font-weight: 400;\">and others encourage <\/span><span style=\"font-weight: 400;\">\u00a0\u201cwhatever feels comfortable.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So which is it? In this article, discover how <\/span><strong>running cadence<\/strong><span style=\"font-weight: 400;\"> and <\/span><strong>performance<\/strong><span style=\"font-weight: 400;\"> are connected and how to effectively adjust your own step rate.<\/span><\/p>\n<h2><strong>What is The Ideal Running Cadence?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">It was Jack Daniels <\/span><span style=\"font-weight: 400;\">\u2014 the <\/span><span style=\"font-weight: 400;\">elite running coach<\/span><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> not the other one <\/span><span style=\"font-weight: 400;\">\u2014<\/span><span style=\"font-weight: 400;\"> who famously observed Olympic runners with cadences above 180 steps per minute (<\/span><span style=\"font-weight: 400;\">SPM<\/span><span style=\"font-weight: 400;\">). Ever since <\/span><span style=\"font-weight: 400;\">then,<\/span><span style=\"font-weight: 400;\"> cadence has been associated with <\/span><span style=\"font-weight: 400;\">efficient <\/span><span style=\"font-weight: 400;\">performance. <\/span><span style=\"font-weight: 400;\">His takeaway was t<\/span><span style=\"font-weight: 400;\">he more times your feet hit the ground, the faster you will run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ve probably heard of the magic 180 as the number to aim at. <\/span><span style=\"font-weight: 400;\">However<\/span><span style=\"font-weight: 400;\">, Coach Daniel\u2019s interesting observation has been taken out of context and promoted as a one-size-fits-all quick fix. <\/span><span style=\"font-weight: 400;\">It would <\/span><span style=\"font-weight: 400;\">be great if we could break our personal record <\/span><span style=\"font-weight: 400;\">simply<\/span><span style=\"font-weight: 400;\"> by increasing our cadence to 180<\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/calculating-your-max-and-target-heart-rate-zone\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">steps per minute<\/span><\/a><span style=\"font-weight: 400;\">. But that\u2019s not a realistic goal for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how can we increase our steps per minute? We need to <\/span><span style=\"font-weight: 400;\">take a closer look at the relationship between running cadence and running performance.<\/span><\/p>\n<h2><strong>How do I measure my cadence?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Before you begin working towards increasing your cadence, you need to know how to measure it accurately. Here are two easy ways you can measure your own cadence:\u00a0\u00a0<\/span><\/p>\n<div class=\"rt-quote\">\n<p class=\"rt-quote__headline\">How do I measure my cadence?<\/p>\n<p><strong><em>Low tech:<\/em> <\/strong><span style=\"font-weight: 400;\">Count every right foot strike for 30 seconds and multiply by 4<\/span><\/p>\n<p><strong>Pros:<\/strong><span style=\"font-weight: 400;\"> Simple technique for one-off measurement<br \/><strong>Cons:<\/strong><span style=\"font-weight: 400;\"> Distracts you from your running and not the most accurate<\/span><\/span><\/p>\n<p><em><strong>High tech:<\/strong><\/em><span style=\"font-weight: 400;\"> A variety of foot pods and watches are available with accurate cadence sensors. <\/span><strong>The adidas Running app also displays cadence. <\/strong><span style=\"font-weight: 400;\">(iOS only)<\/span><\/p>\n<p><strong>Pros:<\/strong><span style=\"font-weight: 400;\"> Accurate, continuous measurement for analysis anytime<br \/><strong>Cons:<\/strong><span style=\"font-weight: 400;\"> Wearable tech comes at a price<\/span><\/span><\/p>\n<\/div>\n<h2><strong>Common Cadence Mistakes To Avoid<\/strong><\/h2>\n<h3><strong>1. Increasing your running cadence too quickly<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">It takes time for your body to adapt to a new cadence. Although most of us would benefit from a higher running cadence, targeting a step rate that doesn\u2019t match your training level or anatomy is likely to increase your risk of injury and cause a temporary decrease in <\/span><span style=\"font-weight: 400;\">your <\/span><span style=\"font-weight: 400;\">running economy.<\/span><sup><a href=\"https:\/\/www.trainingpeaks.com\/blog\/report-the-impact-of-running-cadence-on-running-economy-ecor-and-re\/\" target=\"_blank\" rel=\"noopener\">(1)<\/a><\/sup><\/p>\n<h3>\u00a0\u00a0<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-550292 ewww_webp\" alt=\" \" width=\"1200\" height=\"800\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6.jpg.webp 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-400x267.jpg.webp 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-1024x683.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-768x512.jpg.webp 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-272x182.jpg 272w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-272x182.jpg 272w\" data-eio=\"j\"\/><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-550292\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6.jpg\" alt=\" \" width=\"1200\" height=\"800\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-6-272x182.jpg 272w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\"\/><\/noscript><\/h3>\n<h3><strong>2. Ignoring your running cadence<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Most runners naturally select a cadence that is lower than the optimum. Lower cadences mean longer strides. Longer strides mean higher heel-strike impact forces and an increased risk of injury.<\/span><sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4000471\/\" target=\"_blank\" rel=\"noopener\">(2)<\/a><a href=\"https:\/\/www.researchgate.net\/publication\/51982354_Foot_Strike_and_Injury_Rates_in_Endurance_Runners_A_Retrospective_Study\" target=\"_blank\" rel=\"noopener\">(3)<\/a><\/sup> <span style=\"font-weight: 400;\">However, <\/span><span style=\"font-weight: 400;\">increasing cadence toward the optimum can improve running economy and injury-related ground reaction forces <\/span><span style=\"font-weight: 400;\">w<\/span><span style=\"font-weight: 400;\">ith proper adaptation.<\/span><sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7961241\/\" target=\"_blank\" rel=\"noopener\">(4)<\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3022995\/\" target=\"_blank\" rel=\"noopener\">(5)<\/a><\/sup><\/p>\n<h2><strong>FACTORS AFFECTING RUNNING CADENCE<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some determining factors to consider if your goal is to increase your running cadence.<\/span><\/p>\n<h4><strong>Height and Leg Length<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Cadence is determined by a number of factors, including height and leg length. Taller runners have longer strides<\/span><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">therefore <\/span><span style=\"font-weight: 400;\">have<\/span><span style=\"font-weight: 400;\"> lower cadences. <\/span><span style=\"font-weight: 400;\">It\u2019s good to know, b<\/span><span style=\"font-weight: 400;\">ut this isn\u2019t particularly helpful since we can\u2019t change our height or leg length.<\/span><\/p>\n<h4><strong>Muscle Fibers and Training History<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Training history, acute fatigue<\/span><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> and even <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/muscle-gain-101\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">predominant muscle fiber<\/span><\/a><span style=\"font-weight: 400;\"> type have also been suggested as factors affecting running cadence. <\/span><span style=\"font-weight: 400;\">S<\/span><span style=\"font-weight: 400;\">ome evidence show<\/span><span style=\"font-weight: 400;\">s<\/span><span style=\"font-weight: 400;\"> that fast twitch muscle fibers function optimally at a higher cadence, <\/span><span style=\"font-weight: 400;\">al<\/span><span style=\"font-weight: 400;\">though it is unclear how this impacts performance.<\/span><sup><a href=\"https:\/\/www.researchgate.net\/publication\/7818907_Muscle_fiber_type_effects_on_energetically_optimal_cadences_in_cycling\" target=\"_blank\" rel=\"noopener\">(6)<\/a><a href=\"http:\/\/europepmc.org\/article\/PMC\/2586163\" target=\"_blank\" rel=\"noopener\">(7)<\/a><\/sup><\/p>\n<h4><strong>Running Pace<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">More than <\/span><span style=\"font-weight: 400;\">diet, <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/growth-mindset-for-fitness-motivation\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">fitness, or motivation<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">running pace is the<\/span><span style=\"font-weight: 400;\"> crucial and glaringly obvious factor that<\/span><span style=\"font-weight: 400;\">\u2019s<\/span><span style=\"font-weight: 400;\"> the key determinant of running cadence.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A recent study published in the Journal of Applied Physiology demonstrated exactly this. The researchers measured cadence for 25 elite ultramarathoners during a 100 km race. As expected, the athletes clustered around an average <\/span><span style=\"font-weight: 400;\">of<\/span><span style=\"font-weight: 400;\"> 182 <\/span><span style=\"font-weight: 400;\">SPM<\/span><span style=\"font-weight: 400;\">, apparently supporting the notion that 180 is the holy grail of cadence.<\/span><sup><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00374.2018\" target=\"_blank\" rel=\"noopener\">(8)<\/a><\/sup><\/p>\n<p><span style=\"font-weight: 400;\">However, the same study also demonstrated a wide variation in individual step rate<\/span><span style=\"font-weight: 400;\">s<\/span><span style=\"font-weight: 400;\">, from as few as 155 to an incredible 203 steps per minute! <\/span><span style=\"font-weight: 400;\">The study showed that<\/span><span style=\"font-weight: 400;\"> cadence was not related to fatigue, weight, sex, age<\/span><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> or training history of the athletes.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-550288 ewww_webp\" alt=\" \" width=\"1200\" height=\"800\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1.jpg.webp 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-400x267.jpg.webp 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-1024x683.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-768x512.jpg.webp 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-272x182.jpg.webp 272w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-272x182.jpg 272w\" data-eio=\"j\"\/><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-550288\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1.jpg\" alt=\" \" width=\"1200\" height=\"800\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/SS23_running-cadence_bp-1-272x182.jpg 272w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\"\/><\/noscript><\/p>\n<p><span style=\"font-weight: 400;\">Besides height \u2013 which we have no control over \u2013 <\/span><strong>the only factor related to cadence was running speed.<\/strong><span style=\"font-weight: 400;\">\u00a0 As runners sped up, cadence increased. As they slowed, <\/span><span style=\"font-weight: 400;\">their <\/span><span style=\"font-weight: 400;\">cadence decreased.<\/span><sup><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00374.2018\" target=\"_blank\" rel=\"noopener\">(9)<\/a><\/sup><span style=\"font-weight: 400;\"> In other words, runners aren\u2019t fast because they take 180 steps per minute. They take 180 steps per minute because they are running fast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The point is, you can\u2019t select one magic cadence <\/span><span style=\"font-weight: 400;\">number<\/span><span style=\"font-weight: 400;\"> and blindly run at it. Your cadence is specific to your anatomy and pace, whether you are running <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/fast-or-slow-run-endurance\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">half marathons or half hours<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<div class=\"rt-quote\">\n<p class=\"rt-quote__headline\">A closer look at running pace<\/p>\n<p class=\"rt-quote__text\">To put it into perspective, let\u2019s compare the cadence of elite athletes running at different speeds. At 5:20 per mile pace (3:20 per km), the runners took approximately 175 steps per minute. At 3:50 per mile pace (2:23 per km), this increased to over 200 SPM. According to the research, a runner will take six extra steps per minute for every speed increase of one meter per second.<sup>(<a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2012\/05000\/Ground_Contact_Time_as_an_Indicator_of_Metabolic.20.aspx\" target=\"_blank\" rel=\"noopener\">10<\/a>)<\/sup><\/p>\n<\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever tried running at this pace, you know how quick it is. And, more than likely, your cadence was somewhere around 180. The takeaway? Pace dictates cadence, not the other way <\/span><span style=\"font-weight: 400;\">a<\/span><span style=\"font-weight: 400;\">round.<\/span><\/p>\n<h2><strong>4 TIPS TO INCREASE YOUR RUNNING CADENCE<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Forcing a high cadence is a questionable strategy for improving performance, and as we\u2019ve seen, cadence is largely determined by <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/strong-abs-improve-your-running-times\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">how fast we run<\/span><\/a><span style=\"font-weight: 400;\">. Having said that, most of us naturally select a cadence lower than the optimum and would benefit from retraining to a higher step rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are our tips for increasing cadence safely and effectively:<\/span><\/p>\n<h3><strong>1.<\/strong> <strong>KNOW YOUR CADENCE<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Keep track of<\/span><span style=\"font-weight: 400;\"> your cadence for each pace you run. Remember that when racing, you are likely to run faster than usual with a higher step rate. Over time you will learn how your cadence is connected to how fast you run.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u00a0<\/span><strong>2.<\/strong> <strong>FOCUS ON FITNESS<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Cadence is determined by speed. As your fitness improves you will be able to maintain a faster pace with a higher cadence. If you can run a 5 minute mile (1.6 km in 5 minutes), your cadence will almost certainly be above 170 SPM.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u00a0<\/span><strong>3.<\/strong> <strong>MAKE SMALL CHANGES<\/strong><\/h3>\n<p><a href=\"https:\/\/www.runtastic.com\/blog\/en\/butt-exercises\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Prevent injuries<\/span><\/a><span style=\"font-weight: 400;\"> and setbacks from increasing your step rate too quickly. <\/span><span style=\"font-weight: 400;\">Gradual adjustments of approximately <\/span><span style=\"font-weight: 400;\">five<\/span><span style=\"font-weight: 400;\"> steps per minute will give your body time to adapt without causing injury or impacting performance. The aim is to <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/how-to-train-for-a-10k-run\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">raise your cadence for a given pace<\/span><\/a><span style=\"font-weight: 400;\">, not hit 180 on every run.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-550286 ewww_webp\" alt=\" \" width=\"1200\" height=\"800\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3.jpg.webp 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-1024x683.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-768x512.jpg.webp 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-272x182.jpg 272w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-272x182.jpg 272w\" data-eio=\"j\"\/><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-550286\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3.jpg\" alt=\" \" width=\"1200\" height=\"800\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2020\/10\/533_running-cadence_bp-3-272x182.jpg 272w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\"\/><\/noscript><\/p>\n<h3><strong>4. MONITOR YOUR HEART RATE<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Recent research has demonstrated that heart rate can be used to identify optimum cadence.<\/span><sup><a href=\"https:\/\/www.researchgate.net\/publication\/334322217_Individual_optimal_step_frequency_during_outdoor_running\" target=\"_blank\" rel=\"noopener noreferrer\"> [11]<\/a> <\/sup><span style=\"font-weight: 400;\">Record your HR<\/span><span style=\"font-weight: 400;\"> for a comfortable (below threshold) pace at various step rates between 150 and 200. Whichever step rate yields the lowest HR is the most efficient! Allow a couple of minutes for your HR to stabilize at each new cadence.<\/span><\/p>\n<h2><strong>SUMMARY<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Running <\/span><span style=\"font-weight: 400;\">cadence isn\u2019t something you can manipulate for instant results. But as your <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/hiit-workout-strength-training-running\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">fitness improves<\/span><\/a><span style=\"font-weight: 400;\"> and your pace quickens, you should see a natural increase in step rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter your <\/span><span style=\"font-weight: 400;\">ability level,<\/span><span style=\"font-weight: 400;\"> most runners choose <\/span><span style=\"font-weight: 400;\">a cadence<\/span><span style=\"font-weight: 400;\"> that\u2019s <\/span><span style=\"font-weight: 400;\">lower than optimum<\/span><span style=\"font-weight: 400;\">. So <\/span><span style=\"font-weight: 400;\">increasing <\/span><span style=\"font-weight: 400;\">your <\/span><span style=\"font-weight: 400;\">cadence for any given pace is a good idea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to a<\/span><span style=\"font-weight: 400;\">djust your cadence gradually and take advantage of wearable technology for accurate step rate analysis. Over time, you will find the optimum cadence for your chosen activity and enjoy the rewards of improved running economy and lower impact force <\/span><span style=\"font-weight: 400;\">\u2014 j<\/span><span style=\"font-weight: 400;\">ust another reason to go for a run.<\/span><\/p>\n<p><a href=\"https:\/\/www.runtastic.com\/adidasrunners\/runtastic\/communities?utm_campaign=blog_download&amp;utm_content=in_text_banner.17&amp;utm_medium=blog&amp;utm_source=runtastic&amp;utm_term=ar-training&amp;ut=$uidt$\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-535944 size-full ewww_webp\" alt=\"\" width=\"1220\" height=\"350\" sizes=\"auto, (max-width: 1220px) 100vw, 1220px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN.jpg.webp 1220w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN-400x115.jpg.webp 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN-1024x294.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN-768x220.jpg.webp 768w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN.jpg 1220w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN-400x115.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN-1024x294.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN-768x220.jpg 768w\" data-eio=\"j\"\/><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-535944 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN.jpg\" alt=\"\" width=\"1220\" height=\"350\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN.jpg 1220w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN-400x115.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN-1024x294.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2022\/01\/blog-banner_adidas-runners_1220x350_EN-768x220.jpg 768w\" sizes=\"auto, (max-width: 1220px) 100vw, 1220px\"\/><\/noscript><\/a><\/p>\n<p><span style=\"font-weight: 400;\">***<\/span><\/p>\n<p>\u00a0<\/p>\n<\/div>\n<p><script type=\"opt-in\" data-type=\"text\/javascript\" data-name=\"marketing\">if(!isRussia){\n            \/\/check Cookie Opt out and User consent\n            if(!run_getCookie(\"tp-opt-out\")){\n                !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n                n.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n                t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n                document,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n                fbq('init', '1594940627485550'); \/\/ Insert your pixel ID here.\n                fbq('track', 'ViewContent');\n            }\n        }<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You want to increase your running speed and cut down your time but aren\u2019t sure where to start. Many of us have experimented with changes in steps per minute. But the simple matter of how many steps you take in a minute has a complicated relationship with training and performance.\u00a0 Running cadence is the measurable &hellip;<\/p>\n","protected":false},"author":3,"featured_media":3401,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-3400","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"You want to increase your running speed and cut down your time but aren\u2019t sure where to start. Many of us have experimented with changes in steps per minute. But the simple matter of how many steps you take in a minute has a complicated relationship with training and performance. 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