What is Your Running Cadence?

To be an efficient runner you should contact the ground about 180 times per minute (90 times per foot), allowing the foot to land under your centre of gravity.

Calculate your stride frequency (cadence) by counting how many times your right foot contacts the ground in 30 seconds and multiply by 4. Aim for your cadence to be between 170-185 strides/minute. It will take some time for your body to adapt to any changes.

Increasing your cadence (not your speed) decreases:

• the length of time each foot is in contact with the ground,
• the amount of work to move the body,
• the impact force

thereby lessening the chance of impact-related injury and increasing efficiency.

(*from “New Trends in the Prevention of Running Injuries”- Blaise Dubois)