When it comes to optimizing your running efficiency, cadence unquestionably reigns supreme. For the mindful runner, honing this aspect of their gait is instrumental.
Overstriding, a common contributor to running-related injuries such as shin splints and ITB syndrome, can be effectively mitigated by enhancing your running cadence. An ideal cadence for an average distance runner tends to oscillate between 160-180 steps per minute (SPM). Although this sounds simple, focusing on cadence can automatically rectify overstriding, bringing the footstrike closer to the hip, irrespective of whether you’re a heel, midfoot, or forefoot striker.
Many novice and recreational runners, particularly those without a prior running background, typically exhibit a cadence ranging from 130 to 150 SPM. An increase in cadence can initially feel like an uptick in effort, mostly because runners fail to shorten their stride length. However, maintaining a high cadence naturally compels the body to abandon overstriding and adapt to a reduced stride length. From my experience, this new rhythm becomes second nature after about 12 to 20 runs, spread over 3 to 6 weeks.
It’s important to note that when fatigue sets in, many runners default to their slower, overstriding cadence. Contrary to intuition, the key is to quicken your foot turnover, rather than extending your stride, when tired.
That’s why I emphasize the importance of mastering cadence to all my athletes before we delve into boosting speed and power. It’s about laying the right foundation, then building upon it.
Of course, other crucial elements complement cadence, such as overall mobility, hip stability, gluteal strength, and proper running posture. Nevertheless, focusing on cadence remains the central pillar in crafting an efficient and mindful running technique.