In running training, cadence is widely discussed as a key factor in efficiency and performance. Although 180 paces per minute is considered an ideal cadence, it is a difficult goal for many average runners to achieve.
The Science of Cadence
"Cadence" is the number of steps per minute while running, which is one of the important indicators to measure running efficiency. Scientific studies have shown that an average cadence of 180 steps per minute can help runners improve stride length and speed, as well as improve running economy.
This figure is based on cadence analysis from many of the top long-distance runners, who tend to maintain this pace during a race to maintain optimal performance.
Why is 180 steps/minute considered an ideal cadence? This has to do with the direct impact of cadence on running speed and cadence. A higher cadence usually results in a decrease in stride length, but is able to increase the frequency at which your feet touch the ground, which increases your speed.
In addition, increasing cadence can effectively reduce ground reaction time, that is, the duration of foot contact with the ground, which helps to reduce energy loss and improve exercise efficiency.
An ideal cadence can also help reduce stress on the joints of the lower limbs, especially the knees, when running. A faster cadence means that the impact force on the foot is more evenly distributed across the sole of the foot, reducing the concentration of pressure at a single point, thus reducing the risk of injury.
At the same time, a fast cadence also promotes cardiorespiratory fitness and muscle activity, which is beneficial for sustained physical health and improved athletic performance.
Although 180 steps per minute is considered ideal, it is important to know that the ideal cadence will vary depending on everyone's physical condition and running technique. Individuals should adjust their cadence taking into account their physical characteristics, health status, and running goals.
Pace that suits you
When discussing the ideal cadence for running, the importance of individual differences cannot be overlooked. Personal characteristics such as height, weight, strength, and running skills can all affect a person's optimal cadence.
For example, taller athletes may have a lower cadence due to their naturally longer stride length. Similarly, heavier runners may find that a higher cadence helps reduce the impact on the joints, which improves exercise efficiency and reduces the risk of injury.
Personal running goals and experience are also key factors influencing cadence choice. Novice runners may need to start at a lower cadence and gradually increase to a higher cadence to find the most comfortable running cadence. Conversely, experienced runners may be more inclined to use a higher cadence to improve performance.
In addition, exercise physiology studies have shown that increasing muscle strength and improving running technique can help runners achieve a higher cadence without increasing the risk of injury.
Therefore, finding the right cadence for you is not a simple process, it requires the runner to carefully observe their body reactions, and may need the guidance of a professional coach.
Through gradual tweaking and trial and error, each runner can find the cadence that works best for them, whether it's 150, 160, or 180 reps.
Ways to change your cadence
When it comes to adjusting cadence to optimize running performance, it's critical to take a scientific and gradual approach.
Athletes should first know their current cadence, which can be easily measured by using a sports watch or cadence meter app. Once you have this data, you can start making purposeful adjustments.
An effective way to increase cadence is to practice rhythm running training. Set a goal of 5 to 10 beats higher than your current cadence, such as 160 steps per minute to 165 or 170 steps per minute. Start by practicing a new cadence over short distances, gradually increasing the distance and time of the exercise to help your body adjust to the new rhythm.
In the process of adjusting your cadence, it is important to maintain a correct running position. Keep your body relaxed and upright while running, with your eyes looking forward, your shoulders relaxed, and your arm swing natural and rhythmic. In addition, the knee lift should not be too high to avoid additional energy expenditure and possible injury.
To assist with cadence adjustment, the rhythm can be set with running music or a metronome, which can help athletes maintain a certain sense of rhythm while running. At the same time, it is also important to strengthen the core muscles, as a strong core can improve stability and efficiency when running.
It is important to note that cadence adjustment should be a gradual and continuous process, not rushed. Some discomfort may be felt during the procedure, and if any pain or discomfort occurs, the intensity should be reduced immediately or a professional should be consulted.
In short, finding the best cadence for you will make running both efficient and enjoyable.
Advantages and disadvantages of low cadence
At lower cadences, runners may run at different speeds, depending heavily on the individual's physical condition and running technique. For example, a cadence of 150 and 160 may seem slower, which may cause runners to cover shorter distances at the same time.
But this step rate can be a safer and easier to manage start for novice runners, as it helps to reduce the risk of overstrain that can occur during training. For runners who are in poor physical condition or recovering, a lower cadence can also help avoid excessive stress on the joints and muscles.
However, for experienced runners, a low cadence may mean they are not using their full running potential, especially those who are able to safely maintain a higher cadence. A higher cadence is often associated with higher running economy, meaning that runners can cover longer distances with less energy.
Therefore, when assessing cadence, it is important to consider the runner's personal fitness status, running experience, and their training goals. For example, if an experienced runner's training goal is to improve race performance, then he or she may need to gradually increase his cadence to achieve higher training results.
When it comes to cadence, it's not about chasing a certain ideal number, it's about finding the cadence that works best for you. While many studies and professional recommendations favor the 180 steps per minute standard, this does not mean that runners with cadence below this standard are inefficient or problematic.
Each runner has different physical conditions and running goals, so the cadence that suits each runner will be different.
Blindly pursuing a 180 cadence is not the only way to improve your running performance, finding the cadence that works for you is the key to improving your running results.
What's your cadence?