The Quick Fix for Running Injuries
When I think about all of the resources we have in the clinic to help our runners stay running, one stands out as both remarkably simple and effective: cadence (or step rate) retraining. It's intuitive, easy to learn and practice, and has many benefits: reducing overstriding, improving our biomechanics and efficiency, reducing pressure on our knees, improving shin and IT band pain, and much more.
Just like developing any good habit, cadence retraining is something that becomes second nature once you get the rhythm down. Make lasting changes in your training quickly.
What is cadence?
Cadence is simply the number of steps you take per minute while running. Think of it as your running tempo.
Here's where it gets interesting: the higher your cadence (the greater number of steps per minute), the less time you spend on the ground. Reducing the relative amount of force on the leg per step. It's physics working in your favor.
To put this in perspective, elite runners typically maintain around 180 steps per minute, while beginner and recreational runners often fall in the 150-160 steps per minute range. Running experience automatically seems to increase our cadence, but the nice thing is, it can also be learned.
What are the benefits?
Force reduction: Studies have shown that a 5% increase in cadence equals a 20% reduction in load on the knee - making it an excellent intervention for runners dealing with knee pain. There are similar findings for reduced force on the hip and shin which may assist with IT band pain and shin splints.
Improved efficiency: When you're spending less time on the ground and reducing braking forces with each step, you become a more efficient runner. Same pace, less energy expenditure.
Returning to running postpartum: Increasing cadence helps pre-activate our leg and trunk musculature and improves our shock absorption, which is especially important for those rebuilding pelvic musculature postpartum.
How do we approach cadence retraining at the clinic?
Our process is individualized. We start with a gait analysis to gather information about your current cadence and running mechanics. This baseline assessment helps us determine if cadence retraining would be beneficial for improving your efficiency or reducing pain.
From there, we establish a routine to build up your cadence over time. This is often in conjunction with a strength program and running drills to improve our body’s capacity to tolerate running.
Who is NOT appropriate for cadence retraining?
While it may seem that cadence retraining is the magic bullet for all running problems, there are certain injuries that it can exacerbate.
Toe, foot and ankle issues: If you're dealing with toe, foot or ankle problems, increasing cadence tends to shift the load to our foot and ankles and can exacerbate symptoms.
Stress Fractures: While cadence retraining can be a helpful drill for returning to running after completely healing from a stress fracture, if there is an undiagnosed stress fracture present, increasing cadence will often light it up.
While cadence retraining may initially make running feel more fatiguing, it should never cause or initiate pain and injury.
The bottom line
While cadence retraining is a great tool, it certainly isn’t the only one to rely on. The beauty of running is that it is a perfect marriage between power and strength AND timing and rhythm. Working on cadence addresses the timing and rhythm piece beautifully, but we can never forget to work on a solid foundation.
If you're a runner in Denver dealing with recurring injuries or looking to improve your running efficiency, and you're curious about whether cadence retraining could help you, please reach out to consult with us. We're experienced at analyzing running mechanics and creating individualized training programs that help you run stronger, more efficiently, and with less injury risk.
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If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link to schedule a consultation call to discuss how we can help you.