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From Fellrnr.com, Running tips
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==Rationale behind Cadence==
Jack 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="Mercer-2003"/> with 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"/>. A cadence of around 90 is also associated with greater running efficiency than lower or higher cadences<ref name="Hamill-1995"/>. Not surprisingly, a higher cadence reduces [[Delayed Onset Muscle Soreness]] and the associated weakness<ref name="RowlandsEston2001"/>. 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"/>.[[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 10% longer stride, 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"/>.]]
==Correct Cadence==
So what should your cadence be? It seems that a turnover of 90 steps/minute is right for most people (180 steps/minute if counting both feet). To start off, check your cadence when you are running by counting how often your left foot touches the ground in a minute. If the number is 90 or higher, pat yourself on the back and go for another run. If the number is lower than 90, then you should look at changing your cadence. Your cadence does not have to be exactly 90, and is likely to change somewhat with your pace and terrain. A faster pace may have a higher cadence, as will up or down hill sections. My cadence now varies between 92 and 100 depending on pace. If your cadence was to vary between 88-92, you're doing well, though above 90 is preferable. A [[Best Running Watch|Good Running Watch]] will measure cadence using a [[Footpod]].
==Changing Cadence==
There are two ways of changing your cadence. The first is to try to change your cadence and then count for a minute to check the results. An easier way is to run with a metronome, which sets the pace for you. (A running watch that displays cadence is even better, but expensive.)
<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"> {{Cite journal | last1 = Derrick | first1 = TR. | last2 = Hamill | first2 = J. | last3 = Caldwell | first3 = GE. | title = Energy absorption of impacts during running at various stride lengths. | journal = Med Sci Sports Exerc | volume = 30 | issue = 1 | pages = 128-35 | month = Jan | year = 1998 | doi = | PMID = 9475654 }}</ref>
<ref name="Clarke-1985"> {{Cite journal | last1 = Clarke | first1 = TE. | last2 = Cooper | first2 = LB. | last3 = Hamill | first3 = CL. | last4 = Clark | first4 = DE. | title = The effect of varied stride rate upon shank deceleration in running. | journal = J Sports Sci | volume = 3 | issue = 1 | pages = 41-9 | month = | year = 1985 | doi = 10.1080/02640418508729731 | PMID = 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"> {{Cite journal | last1 = Mercer | first1 = JA. | last2 = Devita | first2 = P. | last3 = Derrick | first3 = TR. | last4 = Bates | first4 = BT. | title = Individual effects of stride length and frequency on shock attenuation during running. | journal = Med Sci Sports Exerc | volume = 35 | issue = 2 | pages = 307-13 | month = Feb | year = 2003 | doi = 10.1249/01.MSS.0000048837.81430.E7 | PMID = 12569221 }}</ref>
<ref name="RowlandsEston2001">{{cite journal|last1=Rowlands|first1=Ann V.|last2=Eston|first2=Roger G.|last3=Tilzey|first3=Caroline|title=Effect of stride length manipulation on symptoms of exercise-induced muscle damage and the repeated bout effect|journal=Journal of Sports Sciences|volume=19|issue=5|year=2001|pages=333–340|issn=0264-0414|doi=10.1080/02640410152006108}}</ref>
</references>
