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Is Your Running Limited by Pain? Try Adjusting Your Cadence

Writer's picture: Prevail Rehab & PerformancePrevail Rehab & Performance
runners

Running should be an enjoyable and pain-free activity, but for many, it can be marred by discomfort and injuries. Numerous factors can contribute to running pain, ranging from biomechanical issues to training errors. However, one often overlooked and relatively simple factor is your running cadence.


The Role of Running Cadence


Running cadence refers to the number of steps you take per minute. Many runners tend to run with a cadence that is too low, typically in the range of 140-160 steps per minute. This low cadence can result in greater impact forces with each step, increasing the strain on your muscles, joints, and connective tissues.


Increasing Your Cadence


Research and experience suggest that increasing your cadence to around 170-180 steps per minute can significantly reduce the impact forces your body needs to absorb with each stride. Here's why:


  1. Reduced Impact Forces: Higher cadence means shorter, quicker steps, which can decrease the amount of force exerted on your body with each footfall. This can be especially beneficial for those prone to injuries or experiencing pain.

  2. Improved Running Efficiency: A higher cadence can promote a more efficient running form, potentially improving your overall running performance and reducing the risk of overuse injuries.

  3. Smoother Strides: By taking more steps per minute, you distribute the impact forces more evenly, leading to smoother and less jarring movements.


How to Adjust Your Cadence


If you suspect that a low cadence might be contributing to your running pain, here are some tips to help you make the transition:


  1. Gradual Increase: Start by increasing your cadence by 5-10% to avoid overwhelming your body with a sudden change. For example, if you currently run at 150 steps per minute, aim for 160-165 steps initially.

  2. Use a Metronome: Running apps or metronome apps can help you maintain a steady cadence. Set the metronome to your target steps per minute and match your footfalls to the beat.

  3. Focus on Form: Pay attention to your form as you increase your cadence. Aim for a midfoot strike and ensure your feet land under your hips to maintain proper alignment and reduce stress on your joints.


Beyond Cadence: Comprehensive Solutions


While adjusting your cadence is a simple and effective way to address running pain, it is just one piece of the puzzle. Other factors, such as strength imbalances, flexibility issues, footwear choices, and training errors, can also play significant roles in running discomfort.


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If you're struggling with running pain and want to explore all potential factors, our team at Prevail Rehab & Performance is here to help. Send us a message, and we'll work with you to develop a personalized plan to get you back to running pain-free and enjoying every mile.


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