Stride to Success: Unlocking the Power of Cadence for Joggers at Lane Cove Physio
With fun run and marathon season upon us, expert running physiotherapist Cameron Silsby and marathon runner himself, gives some expert advice every runner should know.
Why Cadence Matters for Runners
Cadence—the number of steps a runner takes per minute—is one of the most overlooked yet powerful tools for improving running performance and reducing injury risk. While pace and distance often get the spotlight, cadence provides valuable insight into efficiency and form.
A higher cadence, generally around 170–180 steps per minute for most runners, encourages shorter, quicker strides. This helps prevent over-striding, where the foot lands too far in front of the body. Over-striding increases impact forces on the joints and can slow forward momentum. By contrast, a quicker turnover promotes a mid-foot landing and smoother stride, reducing stress on the knees and hips.
Efficiency is another key benefit. A slightly faster cadence often means less vertical bounce and wasted energy. Instead of propelling upward with each stride, runners move more directly forward. Over long distances, this small adjustment can conserve energy and improve endurance.
Cadence can also serve as a practical pacing tool. Runners who train themselves to maintain a steady step rate often find it easier to settle into a rhythm, whether running easy miles or racing at peak effort.
Improving cadence doesn’t require a dramatic overhaul. Small, gradual changes—adding 5–10% more steps per minute during runs—are enough to build efficiency safely. Tools like GPS watches and metronome apps make tracking and practicing cadence simple.
Ultimately, focusing on cadence helps runners move with more efficiency, less injury risk, and greater confidence with every step. To assess your running technique or cadence, book in for a run assessment at Lane Cove Physio with one of the physiotherapists. Happy running!
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