Changes

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 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]].