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How important is the cadence for runners to get right?

Inside running community there is often a massive amount of chat and even obsession for the running form or technique with lots of viewpoints, numerous comments from guru’s with lots of dogma rather than a lot of scientific research to help with most of the dogma. The ideas from the so-called gurus and the way an athlete should actually run may be varied and frequently contradicting, that could leave the typical runner somewhat perplexed. There are plenty of issues with the numerous running methods for instance where and how the foot contacts the ground along with the placement with the leg and pelvis. One which just recently received a lot of interest was the cadence. The actual cadence is related to how fast the legs turn over, generally assessed as the number of steps taken each minute.

There are a number of methods to figure out the cadence and you will find applications which can be used to discover the cadence. It is just a matter of keeping track of the volume of steps the runner normally takes in a time frame and then calculating that to one minute. There was clearly just recently a growing movement promoting for athletes to shorten the stride length while increasing the rate which the legs turn over ie raise the cadence. The dogma is that if you can find the cadence to around 180 steps/minute then that is for some reason a key technique to reduce the risk for overuse injury and increase performance. This particular 180 steps/minute was made popular by the well-known running coach Jack Daniels. Daniels primarily based this on his studies of athletes and their step cadences during the 1984 Olympics. Daniels extensively publicized the 180 as a possible well suited for most athletes to aim for.

Since then, the science has shown that the cadence in athletes is normally quite variable with a few as little as 150-160 yet others are around 200 steps a minute. It can appear to be a rather individual thing with no one suitable cadence. It can seem that every individual will probably have their own ideally suited cadence and will also vary between runners. Shortening the step length to boost the cadence does appear to have some gains which is supported by a number of scientific studies, but what isn't backed up is raising it to that mythical 180 which has been generally recommended. It can help with runners that are overstriding and help them learn never to stride so far ahead when running. It does seem to help athletes that have issues with their knee joints as it will reduce the stresses there, but it will however raise the loads somewhere else, so any changes needs to be performed slowly , carefully and progressively.

What exactly is most important for athletes to be aware of is that this is very individual and it is a matter of working out all on your own or by making use of a skilled running technique mentor what is right for you as the individual. One matter that comes out in relation to all of the hoopla around cadence is always to never be taken in by the newest trend or expert and seek out the a lot more balanced and thought of opinions.