Explaining cadence - The Running Clinic

Key Takeaways: #

1. Cadence is a key factor in running performance and injury prevention.
2. Higher cadence can reduce impact forces and improve running efficiency.
3. Increased cadence does not necessarily mean running faster.

Understanding Cadence in Running #

• Cadence is the number of steps taken per minute.
• Higher cadence doesn't equate to faster speed. Runners with higher cadence take more frequent steps to cover the same distance.
• Cadence affects mechanical loads on the body.

  • Think of pushing a block vs. pushing an octagon. Both objects travel at the same speed, but the octagon hits the ground more often due to its shape. This is similar to how runners with higher cadence have more frequent foot strikes.

• Higher cadence can reduce vertical displacement.

  • Imagine a rolling cylinder. It doesn't go up and down like a block or octagon. Runners with lower cadence have more up-and-down movement, which can be less efficient.

• Cadence impacts impact forces.

  • A block hitting the ground harder than an octagon. Runners with lower cadence generally experience higher impact forces.

• Higher loading rates are linked to running injuries.

Applying Cadence in Running #

• Clinicians and coaches can use cadence adjustments to minimize injuries and improve performance.
• Understanding and explaining cadence to runners is crucial.
• The Running Clinic offers resources and courses for clinicians and researchers who want to learn more about running injuries.

Summary for: Youtube