Benefits of Running with a Higher Cadence

Runners who use a higher cadence, such as aiming for 170 steps per minute or more, may experience several benefits:

1. Reduced Risk of Injury: Higher cadence often results in shorter, quicker steps, which can help reduce the impact force on each stride. This can lower the risk of injuries, particularly stress-related injuries like shin splints or stress fractures.

2. Improved Efficiency: Higher cadence encourages a more efficient running form. Shorter, quicker steps can lead to smoother transitions between strides, reducing energy expenditure and improving overall running economy.

3. Better Running Form: A higher cadence often corresponds with better running form, including a slight forward lean, proper foot strike, and reduced overstriding. This can lead to less wasted energy and improved performance.

4. Increased Speed: While it may seem counterintuitive, increasing cadence can actually help runners increase their speed. By taking quicker steps, runners can generate more momentum and maintain a faster pace with less effort.

5. Enhanced Endurance: Higher cadence can also help runners maintain a more consistent pace over longer distances. By distributing effort more evenly and reducing the strain on individual muscles, runners may experience less fatigue and improved endurance.

6. Improved Kinetic Chain Function: Running at a higher cadence encourages a more efficient use of the body's kinetic chain, involving the coordination of muscles and joints from the feet up through the hips and core. This can result in a smoother, more powerful stride.

7. Better Cadence Feedback: Using a higher cadence often provides better feedback on form and rhythm. Runners can more easily detect when their form starts to deteriorate or when they're losing pace, allowing for quicker adjustments during a run.

It's important to note that while a higher cadence can offer these benefits, it's essential for runners to find a cadence that feels comfortable and natural for their body. Pushing for an excessively high cadence that feels forced or uncomfortable may lead to its own set of issues. Gradually increasing cadence and focusing on proper form and comfort level is key to reaping the benefits without risking injury or discomfort.

Run well,
Joe