The Easiest Way to Improve Your Running Form
As a certified physical therapist and the owner of Anchor PT and Performance, I often find myself giving one crucial piece of advice to runners looking to improve their form and performance: increase your cadence.
What is Cadence?
Cadence refers to the number of steps you take per minute while running. The optimal cadence is around 180 steps per minute, but many runners typically fall within the 155-170 range.
Why is Cadence Important?
A faster cadence can significantly improve your running mechanics:
Softer landings
Better rib cage and pelvis connection
Reduced ground contact time
Improved midfoot/forefoot strike
Conversely, a slower cadence can lead to:
Heavier landings
Decreased posterior chain involvement
Higher ground reaction force
Increased risk of over-striding
Greater vertical displacement
These inefficient running mechanics can contribute to a variety of aches and pains, which is why when we perform a running gait analysis at Anchor PT and Performance, we typically start with increasing the clients’ cadence. A faster cadence influences a lot of the other mechanics we would try to correct, so by starting here we can typically manage multiple gait issues in one.
How to Improve Your Cadence
Measure Your Current Cadence: At Anchor PT, we track our clients' cadence for you. You can also do a simple count yourself: count how many times your right foot hits the ground in one minute and multiply by two. Many running watches can help you find your cadence as well.
Use a Metronome: I recommend downloading a free metronome app to guide your steps. Start by increasing your cadence slightly - aim for 5-10 steps faster than your average.
Gradual Progression: If your current cadence is 155, aim for 164 steps per minute. Set your metronome to half of that (82 beats per minute) and match your right foot to each beat.
Consistency is Key: Practice this new cadence regularly during your runs, allowing your body to adapt over time.
Beyond Cadence
While increasing cadence is an excellent starting point, sometimes a more comprehensive assessment is needed. At Anchor PT and Performance, we offer in-depth video gait analysis to identify and address other aspects of your running form, such as foot strike, hip and ankle mobility, and core stability.
Remember, small changes can lead to significant improvements. By focusing on your cadence, you're taking a crucial step towards more efficient, pain-free running.
Ready to take your running to the next level? Schedule an appointment at Anchor PT and Performance for a personalized assessment and tailored advice to elevate your running game!
Lauren LePage, PT, DPT
Resources
Deschamps, T., Hite, C. S., & Freund, J. E. (2015). Lower limb joint kinetics and energetics during downhill running at different stride lengths. Journal of Sports Sciences, 33(13), 1388-1395. https://doi.org/10.1080/02640414.2014.990491
Heiderscheit, B. C., Chumanov, E. S., Michalski, M. P., Wille, C. M., & Ryan, M. B. (2011). Effects of step rate manipulation on joint mechanics during running. Medicine & Science in Sports & Exercise, 43(2), 296-302. https://doi.org/10.1249/MSS.0b013e3181ebedf4
American Physical Therapy Association. (2022). Running Injury Prevention. https://www.apta.org/patient-care/interventions/running-injury-prevention
