Cadence Training: what it is and how to do it
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If you’re a runner and regularly use a wearable (smart watch) to track your runs, it’s likely you’ve seen your cadence value pop up in your post-run metrics. Cadence refers to the steps per minute (spm) taken and relative turnover. Cadence training is a popular topic in the running prehab and performance world, but what is it and is it right for you?
Cadence: what is it?
The gold-standard cadence value for runners has traditionally been considered 180 spm, but like many aspects of running, there is no universally accepted optimal number for every individual and cadence should vary as your speed changes. 180 spm was initially popularized by observations of elite marathon runners at the 1984 Olympics. But newer studies suggest that cadence depends on factors like height, leg length, speed and running style. Summary: the correct cadence for you may not be 180 spm and may not be the same number as that of your running partner (something to determine prior to starting a cadence training plan).
Elite runners may exhibit a span of 155-203 spm in competitions, modifying turnover to adapt to speed and terrain changes. Higher cadence values have been linked to improved running economy (decreased heart rate and oxygen consumption at set paces) and even moderate increases in cadence (~5-10%) have been linked to enhanced performance and a reduction in impact forces.
Increasing cadence requires more turnover and typically a shorter stride length, reducing mechanical loading and impact forces and associated with overstriding (i.e. landing too far in front of your center of mass). While evidence does not say for certain whether increased cadence leads to decreased injury risk, studies show that for some runners it can mitigate risks associated with overuse injuries by reducing vertical oscillation (bouncing) and braking forces, especially in achilles tendinopathy and patellofemoral pain syndrome conditions.
Is cadence training right for you?
Before jumping head first into cadence training, it’s critical to understand if it’s right for you. We first recommend looking at your recent running data to determine your average cadence on easy runs (assuming you have an accurate wearable to track cadence). Most wearables track cadence via accelerometers that link to wrist movement (correlated to contralateral foot strike), i.e. tracking cadence by measuring arm swings. If you don’t use a wearable or question its accuracy, it’s best to have your cadence measured manually in a gait analysis prior to starting a cadence training plan. Read more about Perfect Stride’s services here: https://usindiatax.in/perfectstridept/gait-analysis-for-runners-in-new-york-city/
A healthy cadence value tends to be at least >170 spm at easy/conversation pace. However, there are other variables to consider prior to changing your cadence.
For example, if you’ve struggled with frequent injuries and/or feel as though you’ve plateaued in your fitness, our recommendation would change as compared to a healthy runner who is meeting performance goals. If you have struggled with pain, it’s best to have your gait formally analyzed by a physical therapist skilled in working with runners to understand the biomechanical influences that may be contributing to your injury before beginning a cadence training regimen. As we say at Perfect Stride regarding gait retraining, when you change one thing about your running form, you change everything. So, we tend to make gait modifications thoughtfully and gradually to ensure a positive response. After all, running form is unique to the individual and factors such as how you were taught (or not taught) to run, the sports you played growing up, previous or current injuries, shoewear, etc. all play a role in your unique movement pattern. If we choose to modify this, it HAS to be gradual to make sure it is the right choice for you and your running.
How to do it?
Once you’ve determined cadence training is the right step for you, there are several options to implement the change to your running form. The key is choosing an external cue (i.e. auditory, visual) rather than an internal cue (i.e. thinking about cadence, telling yourself to improve turnover) to standardize your training and decrease mental stress dedicated to creating the cadence change.
Options to incorporate are below:
Use a metronome: there are several apps that generate a set beat to time your foot strike to. Once you determine your baseline cadence, we recommend jumping no more than 5-10% in the cue. Initially, you’ll require more feedback to make an appropriate change (i.e 100% of the time in an easy run) before fading the cue as you naturally start to adapt your cadence without cueing. The time to acclimate to the change varies for everyone and we typically recommend playing around with it on easy runs before messing with cadence during any speed or hill work. If the metronome beat does not work for you, there are several beats per minute playlists on Spotify or Apple Music you can try instead.
→ Chris Johnson recommends the following protocol for cued cadence training (no more than 5-10% increase from baseline at a time)
- Weeks 1-2: 100% of the time with runs
- Week 3: 75% of running time at beginning/middle and end of runs
- Week 4 = 50% of running time at the 25% and 75% points of the time
- Week 5 = 25% of running time at the 50% point of the run.
Note: this sequence may not be appropriate for you! There are some runners who take longer to modify their cadence with a cue as compared to others who pick it up quicker.
Focus on your form: there are 2 form cues that typically work to adjust cadence in the moment: 1) taking shorter, quicker steps and 2) pumping your arms faster. Shortening your stride length reduces ground contact time and arm swing aligns with leg turnover. Internal cues do not translate to longterm, reliable form changes, so these tips should be used primarily to adjust in the moment, rather than modify your cadence in the long term.
Speedwork & varied surfaces: As you get a better feel for turnover, it’s best to practice cadence changes at different paces and on varied surfaces. If you began your cadence training on a treadmill (i.e. a very controlled environment), try transitioning those learnings to outdoor terrain first at an easy pace, prior to playing with it during workouts. Incorporating strides (bouts of 20-30 seconds speed bursts) and/or short interval workouts with a conscious effort to monitor cadence can help solidify higher turnover into your stride. Once you have different surfaces and speeds figured out, try adding in downhill/uphill segments to your runs without overstriding.
→ A note on super shoes… don’t expect cadence training to transfer perfectly from your regular training shoe to race-day super shoes. Super shoes (Asics, Nike, New Balance, Saucony, Hoka…all of the major brands now have a model) are nuanced in their structure and will all alter your typical running biomechanics. Oftentimes, lower cadence values will be common in these shoes due to the increased ground contact time (more time on the ground to absorb energy for spring mechanism). In addition, runners may lengthen their stride to acclimate to the shoe technology. For more information on super shoes, read our recent blog: Will Super Shoes Really Make You Faster?
Conclusion:
If you’re looking to improve your running efficiency and stride variability, cadence training may be right for you. If you need a pair of expert eyes on you to confirm this is the right course of action for you and your running goals, reach out to us to schedule a gait analysis today.
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