Is cadence important for runners?

Inside running community there is commonly a substantial amount of chat as well as obsession for the running form or strategy with plenty of viewpoints, numerous claims from guru’s with lots of dogma rather than much scientific research to understand most of the dogma. The views from the so-called experts and exactly how a runner really should actually run are usually variable and frequently contrary, which will leave the average runner to some degree confused. There are plenty of factors to the numerous running techniques for instance how and where the foot strikes the ground and also the placement of the leg and hips. The one that just recently had a lot of focus has been the cadence. Your cadence is related to how quick the legs turn over, usually measured as the number of steps taken each minute.

There are a variety of ways to find the cadence and there are apps that can be used to ascertain the cadence. It is merely a issue of counting the volume of strides the runner takes in a time frame and after that standardizing that to 1 minute. Clearly there was just recently an increasing movement touting for athletes to reduce his or her stride length and increase the rate which the legs turn over ie raise the cadence. The dogma was that if you can aquire the cadence close to 180 steps/minute then this is in some way a necessary method to reduce the possibility for injury and increase efficiency. This 180 steps/minute was popularized by the famous athletic coach Jack Daniels. He based this upon his studies of athletes and step cadences at the 1984 Olympics. He broadly touted this as a possible ideal for just about all athletes to focus on.

Ever since then, the research has confirmed that the cadence in athletes is naturally very variable with a few as little as 150-160 while others are about 200 steps a minute. It does seem like it is a pretty individual thing with no one best cadence. It can seem that every runner will likely have their very own perfect cadence and this will differ between individuals. Reducing the step length to raise the cadence may appear to have some advantages which is supported by several studies, however just what is not supported is increasing it to that particular mythical 180 which has been generally proposed. It can help with runners who are overstriding and make them learn to not stride too far in front when running. It does seem to help athletes who have problems with their knee joints as it may lower the strains at the knee, but it will on the other hand increase the strains elsewhere, therefore any changes is going to need to be completed slowly , carefully and gradually.

What is most vital for runners to recognise is that this is quite individual and it is a matter of working out by yourself or through the help of a competent running technique coach what exactly is most effective for you as the individual. One idea that has come out around most of the hoopla close to cadence is always to not fall for the newest trend or expert and try to find the more sensible and considered viewpoints.