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Cadence

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The single most important running tip I would give runners [[File:ParisMarathonFeet 7737214 m.jpg|right|thumb|500px| Cadence is to focus on their cadence (simply how often their your feet touch the ground). Cadence is reasonably easy to modify and I believe , but it has more a profound impact on running efficiency your [[Running Form]] and injury than any other single thing[[Running Economy]].]]{{DISPLAYTITLE:Running Cadence}}==Rationale behind Cadence==Jack Daniels<ref name="jd"/> (is a critical part of running, lowering the coach not the distiller) found that the slower the cadencestress on ankles, knees, & feet, the longer you are in the air and the harder you land. Slow turn over means more impactimproving [[Running Economy]], which causes more reducing injuryrates, and enhancing [[Running Form]].If you take this to Cadence is how often your feet touch the extreme (ground and it'Reductio ad Absurdum'), imagine running with just one step per minute. You would have s easy to leap high in the so that you would be in the air for 30 seconds; the landing force would probably break your legs. One study<ref name="WILLSON"/> showed that as people become tired, their cadence goes up, and with the higher cadence goes lower impact forcesmodify.  ==Correct Cadence== So what should your cadence be? It seems 's commonly accepted that a turnover of 90 stepsstrides/minute is right best for most people (180 steps/minute if counting both feet). To start offThis appears to be a "goldilocks" cadence, check your but all runners will change their cadence when you are with their running by counting how often your left foot touches the ground in speed. To change speed, a minuterunner can change their cadence and/or their stride length. If the number is 90 or higherIn practice, runners will change both cadence and stride length, pat yourself on the back increasing both to go faster and reducing both to go for another runslower. If So, it seems that the number is lower than 90, then you should look at changing your SPM cadenceis a reasonable target for a runner's comfortable pace on level ground. Your A cadence does not have to below 85 SPM is probably too low unless a runner is going unusually slow, almost jogging in place. Cadences above 95 SPM will be exactly 90, and when a runner is likely to change somewhat with your picking up the pace and terrain, such as interval training. A faster pace may have runner should avoid cadences over 95 SPM in typical training, as the stride can become inefficient. Cadence is a goldilocks zone, and higher cadenceis not better. Extremely high cadences are sometimes seen going fast, as will up or down hill sectionssteep, technical ground, where rates of over 140 SPM (280 steps/minute) can happen!=Measuring Cadence=The cheapest way is to measure your cadence is to simply count how many times your foot touches the ground in a minute. My However, it's much easier to use a [[Best Running Watch| running watch]] that displays cadence now varies between 92 and 100 depending on pace. If Some watches will use a small [[Footpod]] attached to your cadence was shoe, but others make use of an internal accelerometer. There's also more advanced options, such as [[RunScribe]] which make Footpods that measure a wide range of biomechanical data in addition to vary between 88-92pace and [[Cadence]], including Braking G's, youImpact G're doing wells, Ground Contact Time, [[Foot Strike]], though above 90 and more. The accuracy of these approaches is preferablecovered in my [[Comparison of Cadence Monitors]]. A [[File:Cadence Comparison.jpg|none|thumb|500px|See my [[Comparison of Cadence Monitors]] for more details on the accuracy of [[Best Running Watch|Good Running Watchwatches that measure cadence]] will measure cadence using . You'll find more detail, such as this comparison during a [[FootPodHigh Intensity Interval Training]]session.]]==Changing Cadence==There are two several ways of changing your cadence. The first is to try to change * To increase your cadence and then count for a minute , focus on smaller steps rather than running faster. Initially this will feel strange, but it will become natural with time. * The easiest way to check get the results. An easier way right cadence is to run with a metronome, which sets the pace for you. (A running watch that displays cadence is even better, but expensive.) An example of a small metronome would be the [http://www.amazon.com/Seiko-DM50SDM50-DM50LCompact-Metronome-SilverBlue/dp/B00074B62A B000B5MU4I Seiko DM50L DM50 Metronome] - there are others like this. I trained for several months with a similar device, and it helped me immensely. I found it rather loud, so I wrapped it in duct tape to quieten it down. * A metronome app for a smartphone works and is cheaper, but verify that the app is accurate as there are reports of some that do not keep time correctly. * Some [[Best Running Watch| running watches]] will display your cadence. The most common source for cadence is a [[Footpod]], but some Garmin watches can get cadence from the [[Heart Rate Monitor]] strap. The watches that provide cadence from an internal accelerometer tend to be less accurate than the other options, but it works if you make some allowances. The best watches will alert you if your cadence is out of the range you specify. See [[Best Running Watch]] for details on which watches have the functionality you want. * You can [[Remixing Music For Running| remix music]] so that it is a higher tempo.* If you run with a Smartphone, Spotify can detect your cadence and provide music with the right tempo. You can then adjust the tempo to match what you want your Cadence to be. I found the cadence detection to be pretty good and it's nice to have a wide selection of music that's the right tempo. Most of the time Spotify didn't seem to give me upbeat music, and I have better results with remixing music. Of course, the remix process is tedious and time consuming, so Spotify is much better than listening to music with the wrong beat. (This works on the free version of Spotify as well as the premium service, but only on the mobile app.)<br/>{| class="wikitable" |- valign="top"|[[File:Spotify2.png|right|thumb|100px|Spotify detecting your cadence.]]|[[File:Spotify1.png|right|thumb|100px|Spotify will allow you to adjust your target cadence in 5 BPM steps.]]|}* Having the correct [[Arm Position]] is important for maintaining your cadence. If your arms are too low it will be quite difficult to keep your cadence high.* Lighter shoes tend to raise running cadence, probably due to the extra effort required to move a heavy shoe backwards and forwards.=The adaptation process=Adaptation Process=

To start off, the change in cadence will feel very strange. I remember adjusting my cadence, and felt like my shoes were tied together! My steps were so short and fast that things felt all wrong. It took several weeks to adjust, but when the adjustment did take place, my running improved dramatically. I credit cadence as a key part of my success in going from a 4+ hour marathon to sub-3 hour and is one of my [[Running Breakthroughs]].

=The Science of Running Cadence=See AlsoJack Daniels<ref name="jd"/> (the coach not the distiller) found that the slower the cadence, the longer you are in the air and the harder you land. Slow turn over means more impact, which causes more injury. If you take this to the extreme ("Reductio ad Absurdum"), imagine running with just one step per minute. You would have to leap high in the so that you would be in the air for 30 seconds; the landing force would probably break your legs. * Scientific studies have backed this up, showing that an increased cadence reduces the impact forces of running<ref name="Heiderscheit-2011"/><ref name="Mercer-2003"/> * The peak impact force at a cadence of 88 being just over half that that of a cadence of 64<ref name="Hamill-1995"/>. * A higher cadence also reduces peak leg deceleration as well as peak impact forces in the ankle and knee joints<ref name="Clarke-1985"/>. * Higher cadence is also related to a reduction in [[Arm PositionOverstriding]]<ref name="Heiderscheit-2011"/>. * A cadence of around 90 is also associated with greater [[Cadence Q Running Economy]] than lower or higher cadences<ref name="Hamill-1995"/>, though another study found 85 was optimal<ref name="LiebermanWarrener2015"/>. One problem with these studies is that they allow little or no time for the runner to adapt to the tested cadence, and AI think this makes it probable that the detected Running Economy is not representative. * Not surprisingly, a higher cadence reduces [[Delayed Onset Muscle Soreness]]and the associated weakness<ref name="RowlandsEston2001"/>. * http:One study<ref name="WILLSON"/> showed that as people become tired, their cadence goes up, and with the higher cadence goes lower impact forces. Although a shorter stride/faster cadence results in less landing force, a longer stride length/lower cadence is associated with less of the impact force reaching the head<ref name="Mercer-2003"/>. * The impact forces at a longer stride length are mostly absorbed by the knee<ref name="Derrick-1998"/>. * Adding extra weight to the ankles of recreational runners did not change their Cadence or stride length at various speeds<ref name="Cavanagh-1989"/>. The study showed that Cadence remained nearly constant while stride length increased with speed, with or without weights of up to 1.1 kg/www2.active4 pounds.com* A review of the scientific studies showed consistently that an increased [[Cadence]] reduces shock at the hip, knee, and ankle, vertical oscillation, and ground contact time<ref name="SchubertKempf2013"/>.* Barefoot runningtends to have a higher cadence than shod<ref name="Divert-2005"/Articles>.* Leg Spring Stiffness increases with higher cadence<ref name="FarleyGonzález1996"/Stride_right_and_improve_your_run>.htm Stride right * There is relatively little evidence concerning the height or leg length of athletes and improve your runtheir cadence. ** A study of 37 male senior elite triathletes indicated that height did not change Cadence, but taller athletes were faster and had longer stride lengths <ref name="Brisswalter-1996"/>.** It's been observed that elite runners in a 5K have cadences of 95-100+<ref name="Treadlightly"/>, but those runners are moving at a much faster pace than most runners.[[File:Cadence and Impact.jpg|none|thumb|500px|This chart<ref name="Mercer-2003"/> shows the impact forces for three different cadences at the same speed. The thick line shows the Preferred Strike Frequency (PSF) and Preferred Strike Length (PSL), which was a cadence of 84. The thin line has the runners with a 10% slower cadence of 76 and shows increased impact. The dotted line shows 10% faster cadence of 93 and a reduced impact force.]][[File:Cadence and VO2.jpg|none|thumb|500px|A chart showing the oxygen cost and heart rate for different cadences. (Cadence values in red added)<ref name="Hamill-1995"/>. The highest cadence levels had impaired [[Running Economy]] but it should be noted the runners had relatively little time to adapt to the different values.]]=References==

<references>

<ref name="jd">[[Jack Daniels Running Formula]] (second edition) Page 93-94, "Stride Rate"</ref>

<ref name="WILLSON">http://journals.lww.com/acsm-msse/Abstract/1999/12000/Plantar_loading_and_cadence_alterations_with.20.aspx Plantar loading and cadence alterations with fatigue</ref>

<ref name="Derrick-1998"> TR. Derrick, J. Hamill, GE. Caldwell, Energy absorption of impacts during running at various stride lengths., Med Sci Sports Exerc, volume 30, issue 1, pages 128-35, Jan 1998, PMID [http://www.ncbi.nlm.nih.gov/pubmed/9475654 9475654]</ref>

<ref name="Clarke-1985"> TE. Clarke, LB. Cooper, CL. Hamill, DE. Clark, The effect of varied stride rate upon shank deceleration in running., J Sports Sci, volume 3, issue 1, pages 41-9, 1985, doi [http://dx.doi.org/10.1080/02640418508729731 10.1080/02640418508729731], PMID [http://www.ncbi.nlm.nih.gov/pubmed/4094019 4094019]</ref>

<ref name="Hamill-1995"> Hamill, J., T. R. Derrick, and K. G. Holt. "Shock attenuation and stride frequency during running." Human Movement Science 14.1 (1995): 45-60.</ref>

<ref name="Mercer-2003"> JA. Mercer, P. Devita, TR. Derrick, BT. Bates, Individual effects of stride length and frequency on shock attenuation during running., Med Sci Sports Exerc, volume 35, issue 2, pages 307-13, Feb 2003, doi [http://dx.doi.org/10.1249/01.MSS.0000048837.81430.E7 10.1249/01.MSS.0000048837.81430.E7], PMID [http://www.ncbi.nlm.nih.gov/pubmed/12569221 12569221]</ref>

<ref name="RowlandsEston2001">Ann V. Rowlands, Roger G. Eston, Caroline Tilzey, Effect of stride length manipulation on symptoms of exercise-induced muscle damage and the repeated bout effect, Journal of Sports Sciences, volume 19, issue 5, 2001, pages 333–340, ISSN [http://www.worldcat.org/issn/0264-0414 0264-0414], doi [http://dx.doi.org/10.1080/02640410152006108 10.1080/02640410152006108]</ref>

<ref name="Heiderscheit-2011"> BC. Heiderscheit, ES. Chumanov, MP. Michalski, CM. Wille, MB. Ryan, Effects of step rate manipulation on joint mechanics during running., Med Sci Sports Exerc, volume 43, issue 2, pages 296-302, Feb 2011, doi [http://dx.doi.org/10.1249/MSS.0b013e3181ebedf4 10.1249/MSS.0b013e3181ebedf4], PMID [http://www.ncbi.nlm.nih.gov/pubmed/20581720 20581720]</ref>

<ref name="SchubertKempf2013">A. G. Schubert, J. Kempf, B. C. Heiderscheit, Influence of Stride Frequency and Length on Running Mechanics: A Systematic Review, Sports Health: A Multidisciplinary Approach, volume 6, issue 3, 2013, pages 210–217, ISSN [http://www.worldcat.org/issn/1941-7381 1941-7381], doi [http://dx.doi.org/10.1177/1941738113508544 10.1177/1941738113508544]</ref>

<ref name="Divert-2005">C. Divert, G. Mornieux, H. Baur, F. Mayer, A. Belli, Mechanical comparison of barefoot and shod running., Int J Sports Med, volume 26, issue 7, pages 593-8, Sep 2005, doi [http://dx.doi.org/10.1055/s-2004-821327 10.1055/s-2004-821327], PMID [http://www.ncbi.nlm.nih.gov/pubmed/16195994 16195994]</ref>

<ref name="Brisswalter-1996">J. Brisswalter, P. Legros, M. Durand, Running economy, preferred step length correlated to body dimensions in elite middle distance runners., J Sports Med Phys Fitness, volume 36, issue 1, pages 7-15, Mar 1996, PMID [http://www.ncbi.nlm.nih.gov/pubmed/8699842 8699842]</ref>

<ref name="Cavanagh-1989">PR. Cavanagh, R. Kram, Stride length in distance running: velocity, body dimensions, and added mass effects., Med Sci Sports Exerc, volume 21, issue 4, pages 467-79, Aug 1989, PMID [http://www.ncbi.nlm.nih.gov/pubmed/2674599 2674599]</ref>

<ref name="LiebermanWarrener2015">D. E. Lieberman, A. G. Warrener, J. Wang, E. R. Castillo, Effects of stride frequency and foot position at landing on braking force, hip torque, impact peak force and the metabolic cost of running in humans, Journal of Experimental Biology, volume 218, issue 21, 2015, pages 3406–3414, ISSN [http://www.worldcat.org/issn/0022-0949 0022-0949], doi [http://dx.doi.org/10.1242/jeb.125500 10.1242/jeb.125500]</ref>

<ref name="FarleyGonzález1996">Claire T. Farley, Octavio González, Leg stiffness and stride frequency in human running, Journal of Biomechanics, volume 29, issue 2, 1996, pages 181–186, ISSN [http://www.worldcat.org/issn/00219290 00219290], doi [http://dx.doi.org/10.1016/0021-9290(95)00029-1 10.1016/0021-9290(95)00029-1]</ref>

<ref name="Treadlightly">"Do All Elites Run at a 180 Cadence: None of the 5K Finalists at the US Olympic Trials Did" http://www.treadlightlybook.com/2012/07/do-all-elites-run-at-180-cadence-none.html</ref>

</references>

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