What is running cadence and why does it matter?

2018-07-30Physio Tips No Comments

WHAT IS CADENCE + WHY DO PEOPLE KEEP TALKING ABOUT IT?

For runners of all abilities I imagine most of you have been asked about your cadence by someone whether it be a physio, a friend or colleague.

CADENCE is defined by the number of steps you take per minute when you run. In an ideal world we would like to see this number up around 180 when we run. If there is ONE indicator I get a runner to monitor throughout a run it’s this number.

There is no one size fits all regarding cadence but the general consensus is running with a higher cadence can provide the following benefits:

  • Improved running efficiency due to less breaking forces with each step.
  • It leads to a short stride length meaning our hips stay directly over our feet instead of landing out in front of our body.
  • Decrease peak landing forces at the joints of the lower limb.
  • Lowers ground reaction forces with each step as it utilises the bodies natural springs called the ‘stretch-reflex’ phenomenon.
  • A 5% increase in cadence reduced 20% of joint loading. 

 

Example of a ‘low cadence’ leading to relative over striding. In an ideal scenario the blue line should line up directly in line with hips and pelvis on foot strike.

Hence we can running more efficiently and reduce our likelihood of overuse injuries.

 

How do I increase my Cadence?

  • START SLOW – Try sections of your runs and self-assess how you feel
  • LISTEN – Your foot landing should be quiet
  • Use a metronome or smart watch which can give you feedback
  • Use music playlist or run cadence

 

 

Written by Patrick Lincoln
(Physiotherapist)

 

Strength Training + Running = A Happy Marriage

2018-07-02Physio Tips No Comments

Strength Training + Running

One of the most common things I find in clinical practice is runners loving to run, but not like doing much else. The two biggest factors in being an injury free runner and maintaining this status is doing strength training regularly and monitoring your training loads. It’s imperative we are maintaining a foundation of strength training to be able to run more, handle more load increases and improve running efficiency. A common misconception is that strength training will ‘bulk’ me up and reduce my running economy.


What the research say:

  1. Improves running economy.
  2. Reduces the risk of injury by up to 50%.
  3. Increased maximal time to exhaustion.
  4. Improved power output.
  5. Improved VO2 Max.

What to do next:

  • STRENGTH train 2 x week.
  • 2-4 Sets of 4-10 reps HEAVY & SLOW.
  • Long rest periods of up to 1-2 minutes.

Exercises

  1. Squats
  2. Deadlifts
  3. Calf Raises
  4. Lunges

This should compliment a sound training plan designed specifically for your running goals. Therefore when and how you implement this into your training plan is going to be different for each athlete.

Happy Running 🙂

Pat Lincoln (Physiotherapist)

The Physio Depot

 

 

 

 

 

 

 

 

 

References:

  • Beattie, K, Carson, BP, Lyons, M, Rossiter, A, and Kenny, IC (2017). The effect of strength training on performance indicators in distance runners. J Strength Cond Res 31(1): 9–23.