Running Cadence Tips for Women: Run Faster & Avoid Injury
If you’ve been running for a while or are just starting your journey as a runner, you’ve probably come across the term “cadence.” It’s one of those things that pops up often, but it’s not always explained in a way that’s easy to understand, especially if you're new to the sport. Understanding cadence might seem like another complicated piece of the puzzle. But trust me, once you understand it, cadence can become your key to running faster, reducing injury risk, and feeling stronger during your runs.
What is Cadence in Running?
Cadence refers to the number of steps you take per minute while running. Sometimes you’ll hear it called "stride rate" or "steps per minute" (SPM). It’s how fast your feet hit the ground when you run.
Think of it like this: You’re running a 5K, and you and a friend are running at the same speed, but you notice she’s taking more steps than you are. That means her cadence is higher. Cadence isn’t just about speed; it’s also about efficiency and injury prevention.
Why is Cadence Important?
Improved Running Economy: A higher cadence generally means you're spending less time with your feet on the ground. This reduces the amount of energy you use and can help make your running more efficient.
Reduced Injury Risk: Many studies have shown that increasing cadence can reduce the impact forces that travel through your body when you run, especially in the knees and hips. Injury prevention is key!
Better Posture: A quicker cadence can encourage better posture and form while running, helping to avoid the common over-stride that leads to heel striking and an increased risk of injury.
More Sustainable Effort: If you’re running long distances, like training for a marathon or half marathon, improving your cadence can help make your running effort feel more sustainable over time.
What’s the Optimal Cadence?
You might have heard that 180 steps per minute (SPM) is the magic number when it comes to cadence. But, let’s be clear: that number is more of a guideline than a hard and fast rule. The optimal cadence varies based on your height, running experience, fitness level, and biomechanics.
For most female runners, a cadence between 160 to 180 SPM is a good range to aim for. If you're taller, your cadence might naturally be on the lower end, and if you're shorter, it might be on the higher end. The key is to find a cadence that feels comfortable and sustainable for you. Tracking your cadence can make a significant difference.
How to Measure Your Cadence
Measuring your cadence is easier than you think. There are several ways to keep track:
Use a Running Watch: Many GPS watches, like Garmin and Polar, come equipped with cadence tracking. They’ll display your SPM in real-time, allowing you to adjust on the go.
Manually Count Your Steps: If you don’t have a fancy watch, no worries. While running, count how many times one foot hits the ground for 30 seconds and then multiply that by two to get your total steps per minute.
Apps and Footpods: There are many running apps (like Strava or Nike Run Club) and external devices that can help you track your cadence automatically.
How to Improve Your Cadence
If your cadence is below the recommended 160-180 range, don’t stress. Here are a few simple ways to gradually improve your cadence without burning yourself out:
1. Run to a Metronome (I’ve been doing this for years!)
One of the easiest ways to increase your cadence is to use a metronome. You can find metronome apps for free on your phone. Start by setting it to your current cadence and slowly increase the beats per minute over time. Aim for increases of 5% at a time.
2. Incorporate Cadence Drills
Dedicate part of your weekly runs to cadence drills. Here's how:
Warm up for 10-15 minutes.
Run for 1 minute at your normal cadence, then increase your cadence by 5-10 steps per minute for the next minute.
Repeat this pattern 5-10 times.
3. Shorten Your Stride
A common reason for a low cadence is over-striding. Focus on taking shorter, quicker steps. This will naturally bring your feet closer under your body and help increase your cadence. Think about “quick feet” when you run, rather than “long steps.”
4. Focus on Form
Good posture and running form are key to maintaining a high cadence without injury. Keep your body upright, core engaged, and arms swinging by your sides (not crossing your body). Relax your shoulders and make sure your foot is striking the ground beneath your hips, not in front of you.
5. Use Music to Your Advantage
Running to the beat of music is a fun and effective way to improve your cadence. Look for playlists with a beats per minute (BPM) that matches your target cadence. There are plenty of Spotify and Apple Music playlists designed specifically for this and we have some for our Pretty Strong Team here!
How Cadence Helps Busy Women Like You
I get it - life is busy. Whether you're a Mum balancing kids and work or you’re navigating a demanding corporate job, fitting in your runs can already feel like you’re crushing it - and you are! But improving your cadence can actually help you get more out of those limited running sessions, and here’s how:
Efficiency for Shorter Runs: On days when you can only squeeze in a short run, improving your cadence helps you make the most of your time by boosting your efficiency.
Less Fatigue for Long Runs: If you're training for a longer race or simply enjoy long-distance running, improving your cadence can help reduce the impact on your body, keeping you fresher for longer.
Mindful Movement: Focusing on cadence adds an element of mindfulness to your runs. It encourages you to listen to your body and adjust your stride, which can be a welcome break from the usual stresses of the day.
Common Cadence Mistakes and How to Avoid Them
Like anything new, adjusting your cadence comes with a learning curve. Here are some common mistakes to avoid:
Trying to Change Too Fast: Don’t expect to go from a 150 SPM to 180 overnight. Gradually increase your cadence by 5-10 steps per minute every few weeks until you reach a sustainable rhythm.
Overthinking It: Yes, cadence is important, but don’t let it completely take over your run. Your cadence should complement your form, not detract from it. Focus on small, sustainable changes rather than obsessing over numbers.
Ignoring the Rest of Your Body: Cadence alone won’t fix everything. If your running form is off—like heel striking or slouching—improving your cadence can only do so much. Make sure you’re focusing on good posture and form as well.
Cadence and Injury Prevention
One of the biggest benefits of improving your cadence is injury prevention. When you run with a quicker cadence, you reduce the impact forces on your joints, which helps lower the risk of common running injuries like shin splints, IT band syndrome, and runner's knee.
By increasing your cadence, you’ll naturally reduce the chance of over-striding, which is one of the leading causes of injury. When your foot lands too far in front of your body, it creates a braking effect that sends shock waves through your joints. A higher cadence means your foot lands more underneath your body, leading to a smoother, less jarring stride.
Cadence FAQs
Q: Should I change my cadence if I’m not injured?
A: Yes, even if you're not injured, working on improving your cadence can still make you a more efficient and effective runner.
Q: How long will it take to see results?
A: It depends on your starting point and how often you practice cadence work, but most runners see improvements in 4-6 weeks with consistent training.
Q: Can cadence help me run faster?
A: Absolutely! By increasing your cadence, you’ll be able to cover more ground with less effort, leading to faster times over time.
Final Thoughts
Cadence is one of the most effective ways to improve your running efficiency, reduce injury, and build endurance.
Start small, gradually increase your steps per minute, and before you know it, you’ll be running smoother, stronger, and more confidently.
So, whether you're chasing down a 5K PR or just looking to enjoy your runs more, cadence is a simple yet powerful tool that can make all the difference.
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