Changes

[[File:Digital MetronomeParisMarathonFeet 7737214 m.jpg|right|thumb|300px500px|The [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2Fdp%2FB000B5MU4I Seiko DM50 Metronome]Cadence is simply how often your feet touch the ground, which can make but it easier to improve has a profound impact on your cadence[[Running Form]] and [[Running Economy]].]]

The single most important Cadence is a critical part of running tip I would give runners , lowering the stress on ankles, knees, & feet, improving [[Running Economy]], reducing injury rates, and enhancing [[Running Form]]. Cadence is to focus on their cadence (how often their your feet touch the groundand it's easy to modify.=Correct Cadence=So what should your cadence be? It's generally accepted that a turnover of 90 steps/minute is optimum for most people (180 steps/minute if counting both feet). To start off, check your cadence when you are running and if the number is 90 or higher, pat yourself on the back. 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. =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. However, it's much easier to use a [[Best Running Watch| running watch]] that displays cadence. Some watches will use a small [[Footpod]] attached to your shoe, but others make use of an internal accelerometer.=Changing Cadence=There are several ways of changing your cadence.* To increase your cadence, focus on smaller steps rather than running faster. Initially this will feel strange, but it will become natural with time. * The easiest way to get the right cadence is reasonably easy to modify run with a metronome, which sets the pace for you. An example of a small metronome would be the [http://www.amazon.com/Seiko-DM50-Compact-Metronome-Blue/dp/B000B5MU4I Seiko DM50 Metronome]. I trained for several months with a similar device, and it helped me immensely. I believe found it has more impact on rather loud, so I wrapped it in duct tape to quieten it down. * You can also get a metronome app for a smartphone, but verify that the app is accurate as there are reports of some that do not keep time correctly. * You can also [[Remixing Music For Running| remix music]] so that it is a higher tempo.* 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 efficiency cadence, probably due to the extra effort required to move a heavy shoe backwards and injury than any other single thingforwards.=The 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]].=Rationale behind 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="Mercer-2003"/> with the * 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 [[Overstriding]]<ref name="Heiderscheit-2011"/>. * 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"/>. * 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 running tends to have a higher cadence than shod<ref name="Divert-2005"/>.

 ==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 several ways of measuring and changing your cadence.* The first (and easiest) is to try to change your cadence and then count for a minute to check the results. * The [[Best Running Watch|Best Running Watches]] have support for a [[Footpod]] that will display and record your cadence. * The easiest way to modify your cadence is to run with a metronome, which sets the pace for you. An example of a small metronome would be the [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2Fdp%2FB000B5MU4I Seiko DM50 Metronome]. 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. ** You can also get a metronome app for a smartphone, but verify that the app is accurate as there are reports of some that do not keep time correctly. * You can also [[Remixing Music For Running|Remixing Music For Running]] so that it is a higher tempo.* 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. ==The 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]].==See Also==* [[Arm Position]]* [[Cadence Q and A]]* http://www.active.com/running/Articles/Stride_right_and_improve_your_run.htm Stride right and improve your run ==References==