05/02/2025
🏃♀️Why do we discuss ‘running cadence’ in clinic? 🤔
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Running cadence is the number of steps taken per minute. If you monitor your cadence it is usually presented as the average steps per minute. Why is this important? 👀
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We used to look at the ideal number of steps per minute as being around 180spm. We no longer have an ideal as there is so much individuality with regards to what works for one and another. 🤯
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Cadence can play a role in the presentation of injury!…Would cadence be the main driver?…..Probably not!
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But if someone does have a fairly low cadence, for example 155spm. This may be indicative of an over stride pattern. Over stride can apply increase forces to the body during running and therefore place added stress on tissues. Increasing your cadence by 5-10% could reduce the tissue stress and assist with injury recovery. But, remember that changing the cadence may result in placing load on other tissues that are not accustomed to it. This approach needs to be followed with caution. ⚠️
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Does having a low cadence or an over stride pattern mean you will get injured? No, there are many people who continue to run successfully with low cadence and with an over stride pattern to their gait. Therefore if you are one of those who are running well with no injury or irritation then there is no need to change your cadence / gait! If it’s not broken don’t fix it! 👍🏻
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