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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 legsmodify. One study<ref name="WILLSON"/> showed that as people become tired, their cadence goes up, and with the higher cadence goes lower impact forces.  ==Correct Cadence== So what should your cadence be? It seems 's generally accepted that a turnover of 90 stepsstrides/minute is right optimum 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 and 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 <br/><br/>It's unclear if cadences above 90 strides/minutes are better or not. It's been observed that elite runners in a 5K have cadences of 95-100 depending on +<ref name="Treadlightly"/>, but those runners are moving at a much faster pacethan most runners. If your The research discussed below suggests there is a "goldilocks zone" of optimal cadence was to vary between 88-92, youso it're doing wells reasonable that cadence could be too high for efficiency. It seems likely to me that the upper limit of efficient cadence is related to pace, though above 90 but more research is needed in this area. =Measuring Cadence=The cheapest way is to measure your cadence is preferableto simply count how many times your foot touches the ground in a minute. A However, it's much easier to use a [[Best Running Watch|Good Running Watchrunning watch]] that displays cadence. Some watches will use a small [[Footpod]] attached to your 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 pace and [[Cadence]], including Braking G's, Impact G's, Ground Contact Time, [[Foot Strike]], and more. The accuracy of these approaches is covered in my [[Comparison of Cadence Monitors]]. [[File:Cadence Comparison.jpg|none|thumb|500px|See my [[Comparison of Cadence Monitors]] for more details on the accuracy of [[Best Running Watch| watches that 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=

=The Science of Running 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="Heiderscheit-2011"/><ref name=See Also"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"/>.[[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==