Cadence

What is cadence?

Cadence refers to steps per minute while walking or running.

How do I figure out my cadence?

Take the number of times your right foot hits the ground in 30 seconds.

Multiply that number x 4 = your steps per minute aka your cadence.

OR count the number of times each foot touches the ground over 60 seconds.

OR match a metronome with your step and read the number it displays.

Why does my cadence matter?

Your body responds well to rhythms. Knowing your cadence can help establish a rhythm with your walking and/or running pattern that can promote a more efficient gait pattern and you may not have to work as hard.

Is there a magic number?

Highly unlikely because each individual has a different step rate that suits their leg length and height.

What is the research on cadence saying now?

While many have thought that 180 steps/minute is the ideal cadence that all runners should strive to achieve, there is new information that states that increasing your natural cadence by 5-10% while running may be more beneficial.

How will increasing my cadence benefit my running?

The research behind increasing your cadence by 5% has shown that it can decrease the force on your joints while running and possibly help avoid running injuries.


The author of this article is Lauren Parsons, PT from Athletico - Gold Coast.