Every Step counts: The Science of Optimal Cadence in running
At Pursuit Physiotherapy, we’re passionate about helping runners achieve their personal best while minimizing injury risk. A recent study found here sheds light on an often-overlooked aspect of running performance: cadence optimization. Let’s dive into the science and what it means for you as a runner.
What is Running Cadence?
Running cadence refers to the number of steps you take per minute (spm). While many runners naturally settle into a “preferred” cadence, recent research reveals that this self-selected rhythm might not always be the most efficient.
What is Running Cadence and what does it mean for runners?
Key Findings from the Study
Researchers found that experienced recreational runners often prefer a cadence slightly below their “optimal” cadence — the step frequency that minimizes energy expenditure. Here’s what they discovered (de Ruiter CJ):
Preferred vs. Optimal Cadence
Preferred cadence is typically 3–5% lower than optimal cadence. For example, if your optimal cadence is 180 spm, you might naturally run at 171–174 spm.
Running at the preferred cadence increases energy expenditure by 2–4%, which adds up over long distances.
Energy Cost of Suboptimal Cadence
Running at 5% below optimal cadence increases oxygen consumption (VO₂) by approximately 4.2 mL·kg⁻¹·min⁻¹.
Running at 5% above optimal cadence increases VO₂ by about 4.5 mL·kg⁻¹·min⁻¹.
These inefficiencies can lead to additional calorie burn:
10 km race: ~100–150 extra calories.
Marathon: ~500–600 extra calories, potentially impacting endurance.
Biomechanical Benefits of Optimal Cadence
Ground Contact Time: Decreases from 0.30 seconds per step at lower cadences to 0.27 seconds at higher, optimal cadences.
Vertical Oscillation: Reduced by 10–15% at optimal cadence, minimizing wasted energy.
These biomechanical improvements also lower impact forces, decreasing the risk of overuse injuries.
What Does This Mean for Runners?
For recreational and competitive runners alike, understanding and training toward your optimal cadence can:
Enhance Energy Efficiency: Save valuable energy during long runs or races.
Improve Performance: Potentially shave 1–2 minutes off a 10 km or 5–10 minutes off a marathon.
Reduce Injury Risk: Lower ground impact forces can help protect joints, particularly in the knees and hips.
What’s the optimal running cadence and how increasing it can help you run faster and safer.
How to Find Your Optimal Cadence
Measure Your Current Cadence: Use a GPS watch or a smartphone app (such as Cadence) to track your steps per minute during a comfortable run.
Experiment with Adjustments: Gradually increase your cadence by 5–10 spm and monitor how it feels. A slight increase can make a noticeable difference.
Consult a Physiotherapist or Chiropractor: At Pursuit Physiotherapy, we use advanced gait analysis to help runners identify their optimal cadence and address any underlying biomechanical issues.
Strategies to Increase Cadence
Try running to a metronome. Get a feeling of what running at 160, 170, and 180 beats per minute. Try to match your steps to the beat.
Similarly consider running to a playlist curated to a specific beats per minute. There are tons of these playlists on Spotify!
Try to shorten your steps. It might feel slow at first but you will adjust to the shortened steps with an increased step rate.
Takeaways
Understanding your cadence is a small but impactful step toward running smarter, faster, and safer. Whether you’re training for your first 5k or tackling a marathon, optimizing your cadence can improve efficiency and reduce the risk of injury.
At Pursuit Physiotherapy, we’re here to support you every step of the way. Book a consultation today to learn more about how we can help you achieve your running goals!
References
de Ruiter CJ, van Daal S, van Dieën JH. Individual optimal step frequency during outdoor running. Eur J Sport Sci. 2020;20(2):182-190. doi:10.1080/17461391.2019.1626911
