What is the running cadence to adopt when running?

 What is the running cadence to adopt when running?

It is increasingly the subject of running cadence in running-related circuits. What is it ? How does it work and why is it important to pay attention to it?

1 / Definition

Running cadence is the number of steps (or steps) taken in one minute when running.

Among amateur runners, the average value is about 155 steps per minute (ppm), also called "steps per minute."

And you? Have you ever measured this indicator? Do you know your running rhythm?

This run rate will be associated with two important factors:

the performance

Injuries to the musculoskeletal system

2/ The speed is too low and affects the power consumption

A very low rate (<170 ppm) results in increased energy loss. Indeed, during each step, it significantly "bounces" and thus loses energy (loss of vertical kinetic energy).

Thanks to the increase in cadence (more steps, small steps, light stride), these energy losses are limited. By observing the runner in profile, it bounces lower. His step becomes more efficient.

This difference observed in each step, multiplied by more than 9,000 steps (for one hour of running) cannot be neglected! The power loss is significant if the running technique is not good.

By increasing our running cadence, we use the flexibility of our muscles and tendons more effectively.

At the same speed, the average oxygen consumption is lower at a higher rate (greater than 170 ppm). In other words, without the MAV (Maximum Aerobic Speed) mod, the race times would likely be better.

3 / The rhythm is too low and its effects on the joints

As we said before, the "bounces" that occur during each stride are larger for the lower cadence. Thus, the impact on the floor increases and the "shock" felt by the knee, hip, pelvis and lumbar vertebrae is more brutal.

All this has a mechanical effect on increasing the natural stresses associated with this sport and thus increasing the risk of injury.

Feel free to refer to our mobile app to be guided on the exercises and movements that need to be done in order to recover well between running sessions.

Note: Even when using running shoes with gel soles and/or shock absorbers, the shocks you feel are still greater than adjusting your running style yourself. Thanks for your muscles!

4/ What is the speed?

Your running cadence should hover around 180-185 ppm.

Depending on your level and playback speed, this value may be slightly lower.

However, just because you are running slowly does not necessarily mean that your pace is low. In fact, by jumping on the spot (i.e. at 0 km/h) you should be able to change your pace.

Practice getting progressively closer to 180ppm at all speeds and levels.

5/ How do you work on the rhythm of running?

Exercise 1:

At home, barefoot, jump right in and train yourself to be a "set" at 165 ppm.

The hikes on the floor should be light, the whole body loose and relaxed. It is not necessary to bounce "high". The heel should "touch" the floor, brush it, but not affect. Recoil should be light.

Continue like this for 3 minutes.

exercise 2:

Then increase the rate to be "set" to 170 ppm.

Continue for 3 minutes as well.

Exercise 3:

Finally, do this same exercise at 180ppm, making sure to maintain the rhythm correctly and move around the room (half a turn, forward, backward, sideways). Always be relaxed and light.

Continue to speed for 3 minutes.

Application mode:

When riding outdoors, take your headphones with you and try to get close to 180 ppm no matter what your speed. Speed ​​up, slow down, speed up again while maintaining 180ppm.

During the first outings, the metronome seems necessary, and later won't be because the movement will be automated in your brain.

Your turn now!

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