Cadence is the amount of strides one takes in a minute. Research has shown that an increase in cadence to 170-180 steps per minute reduces impact forces to the knee and hip joints, and will most likely reduce risk of injury. A recent study done in 2018 by Bonnci et. al, states that runners who were experiencing knee pain that increased their cadence, resulted in reduced stress on their knee joint by nearly 20%.
The easiest way to improve your running cadence is to use a metronome at this speed, and work on your foot turnover. It can take a while to adjust to the increased speed your feet have to move at. Once you feel like you have it down, you can switch to a specific playlist from a music provider like Spotify, apple music, or youtube and run to the beat of the music. Just look up “180 bpm playlist”.
To end, if you, or a runner you know is having knee pain or struggling to improve their run they can call any BRPT location for a free screen or initial evaluation. PT’s are the single best provider to visit if you are having difficulty or pain with running as we are well trained to address your weaknesses and improve your form with a variety of techniques.