Find the good pace.

Find the good pace.

This post aims at helping you understand how to use each metric to help improve your daily training.

What is cadence?

Cadence is defined as the number of steps per minute. It is generally accepted that a cadence of 180 steps/minute (or 90 steps/minute if counting only one foot) is optimum for most people.

The science behind cadence.

There has been numerous scientific research performed to reveal the role of cadence in both performance and injuries. Here are the key facts you can use for you training:

  • Higher cadence reduces the impact force when you run, which reduces the risk of injury (1 and 2)
  • Higher cadence implies lower risk of injury and better energy efficiency (3)
  • Running with higher cadence helps reducing the stride length, thus avoiding overstriding (2)
  • Barefoot running increases cadence compared to shod running. (3)
  • Higher cadence increases the skin temperature (4)
  • Increasing cadence of 5% above preferred cadence lowers Achilles tendon stress and strain (5)

How should I use it?

You don’t need to be exactly at 180 strides per minute (as every runner is unique) but it is a reference point to know wether you should increase or decrease your cadence. Do not try to increase your cadence too quickly. A 5% change in your cadence is already a big step.

How can I measure it?

There are different tools on market to help you measure cadence like metronomes  or smartwatches. Being the ultimate running wearable FeetMe Sport provides you best in class cadence measurements with key insights and exercices to help you find your perfect pace. In next article, you’ll know more on how Tiemppo can help you run more efficiently and injury free.

If you want to start working on your cadence, get your FeetMe Sport personal running coach!