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Increasing Your Run Cadence

February 26, 2015 By: Courtney @ Eat Pray Run DC31 Comments

Step, step, step, step, step, step, step, step, step. My physical therapist is speaking quickly and clapping her hands together with every “step” she says. I’m sweating, brow furrowed and concentrating way harder than I ever do on an average run. My PT stops talking, grabs her ipad and starts video taping my run. Step, step, step, step, step, step, step, step, step. When we sit down to watch the video, my PT examines my run cadence. I learn that I was running at about 155 steps per minute. I thought that sounded really great and was proud of myself…until my PT broke it down for me.

Increasing Run Cadence

She explained that an optimal cadence is around 180. Yikes! I always had in my head that I should lengthen my stride. I was wrong. Shortening your stride lessens the impact of each step. It also more evenly distributes your weight as you land. It can help to reduce injury, in addition to likely making you run a bit faster. To read more about the science of increasing your cadence, you can check out this Women’s Running article here.

As with anything regarding running, changing up my cadence has proven to be quite a challenge. I think about it almost all the time when I’m running now. I swear I can hear “step, step, step, step, step, step, step, step, step” in my sleep. I focus on moving my feet faster and shortening my steps. When I’m running on the treadmill, I find it easy to settle into a groove. However transitioning to running outdoors was difficult. When I first started patying attention to my cadence while running outdoors, I felt exhausted and found it hard to settle into a comfortable pace (I kept going too fast). While I can pretty much hear the steps in my head now, I also use an app (Run Tempo if you are curious – it’s simple and just 99 cents) to help me check in on my cadence.

Step, step, step, step, step, step, step, step, step. I’m about 4 miles into my run and it’s finally clicking. My feet are moving just a hair faster than 170 steps per minute. I am feeling comfortable. I hear my PT in my head telling me to run tall, use quick steps and to not bend at the waist. I’m still sweating, my brow is still furrowed but now my concentration is focused on how I’m feeling – strong, fast and efficient. It is incredibly hard to change things about your running form – if you’ve ever tried, you know what I’m talking about. I have found that it’s easiest for me to focus on one thing at a time. I started by really dialing in to my cadence and then once I got that one, I moved on to remembering to engage my glutes and run tall. I just keep taking one thing at a time and eventually, I’ll get to where I want to be – running with proper form and no injuries!

Have you ever worked on your run cadence?

A version of this post first appeared at Women’s Running Magazine here. 


Comments

  1. Sue @ This Mama Runs for Cupcakes says

    February 26, 2015 at 6:50 am

    I have never actually physcially counted my cadence but my GPS watch does give me that information. I will have to try and count next time I run to actually see what the number is!

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 9:15 am

      I don’t ever count but I use the Run Tempo app to tell me. I have a foot pod but it’s inaccurate because it doesn’t distinguish between walking and running.

      Reply
  2. Lisa @ RUnning Out Of Wine says

    February 26, 2015 at 7:11 am

    My garmin actually tracks my cadence and its usually about 175-180. I worked on it a bit last year using a metronome app on my phone. I think before it was like 170 so it wasn’t a huge change for me. Good luck, its never easy to make changes to running form!
    Lisa @ RUnning Out Of Wine recently posted…I’m So Over This Winter: Thinking Out Loud #39My Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 9:16 am

      Which Garmin do you have? I’m thinking of upgrading…But yeah, right now I use the Run Tempo app.

      Reply
  3. Megs says

    February 26, 2015 at 8:00 am

    that is a lot to think about whIle you’re running! I know you’re not big on headphones, but it might be worth trying to run with music (or like the commenter above said, a metronome app). I’ve noticed that I totally run to the beat of the music I have playing, so I’ve tried to pick that up. A friend of mine recommended a DJ site where you can plug in the bpm you want and it gives song suggestions — I can try to find That if you’re interested. Good luck! Just think, you’ll be even speedier once you get the efficiency down! And hopefully feel much better 🙂

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 9:17 am

      Yeah, Rock My Run does that too, but you know the whole no music thing. And also, those vary on accuracy because the tempo and beat of the songs change throughout the song. I can really just hear the pace in my head now, it’s kinda weird! 🙂

      Reply
  4. Wendy@Taking the Long Way Home says

    February 26, 2015 at 8:27 am

    This is actually something I work on regularly. Longer stride=inefficiency! Faster cadence is easier on the legs for sure!
    Wendy@Taking the Long Way Home recently posted…Winter WarriorMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 9:17 am

      Yep! It is such a myth!

      Reply
  5. kristin | W [H] A T C H says

    February 26, 2015 at 9:36 am

    i did a run coaching certification and ran around a parking lot at a disney world hotel counting my steps. at first i was way low on steps per minute. now it still takes a lot of concentration to get around 180. the teacher said that just increasing cadence goes a long way toward making amateur runners look like elites and that was enough motivation for me 🙂
    kristin | W [H] A T C H recently posted…LONG RUN: SANTA MONICAMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 10:07 am

      it’s amazing what a difference it makes! 🙂

      Reply
  6. Tara @ Running 'N' Reading says

    February 26, 2015 at 9:37 am

    Courtney, I guess I’ve never been very ambitious in the stride department and it seems as though that has paid off. I read something, a few years ago, in Runner’s World that talked about 180 being the ideal running cadence and I’ve paid attention to it, off and on. My Garmin 220 gives me the info, and I’m consistently above 180; I know if I dip below, something is off. We run a lot of hills around here and, to survive, we learn to run with a short stride, head up, butt tucked under; it certainly helps! I’m so glad you’re learning some new things to prevent injury – woo hoo! Keep up the great work!
    Tara @ Running ‘N’ Reading recently posted…The Bullet by Mary Louise KellyMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 10:08 am

      nice, tara! what i’m working on now is keeping it up when i get tired. focusing on form towards the end of the run is HARD! 🙂

      Reply
  7. Kathryn @ Dancing to Running says

    February 26, 2015 at 9:56 am

    I’ve never thought to count my running steps or to work on my cadence to help increase my speed. Definitely something to think about!
    Kathryn @ Dancing to Running recently posted…My Goals for Sunday’s St. Patrick’s Day DoubleMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 10:09 am

      it goes hand in hand with a lot of other mechanics things about running – keeping your feet under you instead of out in front, using a slight forward lean, engaging your glutes, etc! 🙂

      Reply
  8. Mar @ Mar on the Run says

    February 26, 2015 at 10:07 am

    interesting. I do count my steps and I actually just naturally have a shorter stride – well, because – legs 😉 something I need to pay more attention to.
    Mar @ Mar on the Run recently posted…Life Happens… Thinking Out Loud v11My Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 10:09 am

      i’ve learned SO much about the mechanics of running just by listening to my PTs!

      Reply
  9. Meranda@Fairytalesandfitness says

    February 26, 2015 at 10:42 am

    I attended a seminar once where the speaker talked about this but it seemed to overwhelming to me because it seemed forced and not natural when I ran. Now that I hear you speak of it I think I might try it again. It may help reduce my injuries! -M

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 10:59 am

      yes, it could help with that because you put less stress on your legs, which is a good thing!

      Reply
  10. Cynthia @ You Signed Up For WHAT?! says

    February 26, 2015 at 12:46 pm

    My new watch tracks cadence so I’m really interested to see what mine is and pay attention to it more officially!
    Cynthia @ You Signed Up For WHAT?! recently posted…10 Tricks to Stay on a Healthy TrackMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 4:05 pm

      that’s great – your watch is a bit intense for me, though!! I need to see if the 220 or 620 tracks cadence!

      Reply
  11. Pam and Christine says

    February 26, 2015 at 1:19 pm

    Ever since I figured out my Garmin connect, I started looking at cadence. We do pickups during my group run practice and I think that really helps with cadence overall. My results look to be pretty close to 180 for most of my runs, but I think it is a key if you start to feel pain or have an injury to look at this number. My cadence during my recent half marathon was a 179 average with a high of 196. I know the 196 happened when I ran the last .2 miles in 7:23 pace! I was flying to hit that sub 2 number.
    Pam and Christine recently posted…Princess half marathon 2015, Pam’s versionMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 4:06 pm

      Whew! 196 is FAST – your feet were flying!!!

      Reply
  12. Jenn says

    February 26, 2015 at 3:18 pm

    I have. I went to a Good Form Running Clinic at one of the local running stores and it was a wealth of info about how to improve your running through cadence. I don’t always adhere strictly to it (i need to work on my consistency), but I will do my best. I can definitely see and feel the difference.
    Jenn recently posted…mcfarland usa – a reviewMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 4:06 pm

      Yes, it truly does make a difference!!

      Reply
  13. Jennifer @ running on lentils says

    February 26, 2015 at 3:48 pm

    Thanks for this post, Courtney. I recently got a new Garmin, and it measures cadence. When I realized that mine is much slower than 180, I wondered what the benefits of increasing it are. Thanks for explaining it! I think I’m going to work on it this summer, after my spring goal race.
    Jennifer @ running on lentils recently posted…It’s Not You. It’s Me.My Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 4:08 pm

      which garmin do you have? i’m in the market for a new one!

      Reply
  14. Kara {MaineGirl2RuNs} says

    February 26, 2015 at 4:23 pm

    all the comments and advice on improving Cadence are really helpful. Imroving my cadence is my goal too! I’m going to try the Run Tempo App!
    Kara {MaineGirl2RuNs} recently posted…Winter Snow and Running LatelyMy Profile

    Reply
  15. HoHo Runs says

    February 26, 2015 at 7:41 pm

    The first time I experienced IT band issues, shortening my stride fixed the problem. I’ve recently been having mild issues again. I’m trying to pay attention to make sure I am running with a short, quick stride. I need to count them!
    HoHo Runs recently posted…Mercedes Half Marathon Recap (Weekend Update)My Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 11:16 pm

      Yeah, give it a try!!

      Reply
  16. Jennifer says

    February 26, 2015 at 9:30 pm

    Really interesting, running mechanics is one area that I have not worked on. When I see the trainer she notices I cross over when I am running, so I am a little more cognizant of that, but it would be a good idea to do these drills/exercises.
    Jennifer recently posted…Extreme Makeover: Blog EditionMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      February 26, 2015 at 11:17 pm

      Yes, definitely!! It can make a big difference!

      Reply

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