How to Increase Cadence Running: And Why Running Backwards Might Just Be the Secret Sauce

Running cadence, often referred to as stride rate, is the number of steps a runner takes per minute. Increasing your cadence can lead to improved running efficiency, reduced injury risk, and better overall performance. But how exactly do you go about increasing your cadence? And why might running backwards play a role in this? Let’s dive into the details.

Understanding Cadence

Before we discuss how to increase cadence, it’s important to understand what it is and why it matters. Cadence is typically measured in steps per minute (SPM). Elite runners often have a cadence of around 180 SPM, while recreational runners might average between 160-170 SPM. A higher cadence generally means shorter, quicker steps, which can reduce the impact on your joints and improve your running economy.

Why Increase Cadence?

1. Reduced Injury Risk: A higher cadence often leads to a shorter stride length, which can decrease the impact forces on your knees, hips, and ankles. This can help prevent common running injuries like shin splints, IT band syndrome, and stress fractures.

2. Improved Running Economy: A quicker cadence can make your running more efficient. When you take shorter, faster steps, you spend less time in the air and more time propelling yourself forward. This can lead to better energy utilization and faster race times.

3. Better Form: Increasing your cadence can encourage better running form. It can help you avoid overstriding, which is when your foot lands too far in front of your body, leading to braking forces and inefficiency.

How to Increase Cadence

Now that we understand the benefits, let’s explore some practical ways to increase your running cadence.

1. Use a Metronome

A metronome is a device that produces a steady beat at a set tempo. You can use a metronome app on your smartphone to help you maintain a consistent cadence. Start by setting the metronome to your current cadence and gradually increase the tempo by 5-10 SPM over several weeks.

2. Focus on Quick, Light Steps

Instead of trying to cover more ground with each stride, focus on taking quicker, lighter steps. Imagine running on hot coals—this mental image can help you avoid overstriding and encourage a faster turnover.

3. Incorporate Cadence Drills

Cadence drills, such as high knees, butt kicks, and fast feet, can help improve your leg turnover rate. These drills should be done at a high intensity for short bursts, typically 20-30 seconds, with rest in between.

4. Run on a Treadmill

Running on a treadmill can help you control your pace and cadence more easily. Many treadmills have built-in cadence trackers, or you can use a metronome app while running. Start at your current cadence and gradually increase the speed to match your desired SPM.

5. Practice Running Backwards

Yes, you read that right—running backwards can actually help improve your cadence. Running backwards forces you to take shorter, quicker steps, which can translate to a faster cadence when you run forwards. Plus, it’s a great way to work different muscle groups and improve your overall running form.

6. Monitor Your Progress

Use a running watch or app that tracks your cadence. This will allow you to monitor your progress over time and make adjustments as needed. Aim to increase your cadence by 5-10 SPM every few weeks until you reach your target.

7. Strengthen Your Core and Legs

A strong core and legs are essential for maintaining a high cadence. Incorporate strength training exercises like squats, lunges, and planks into your routine to build the muscle endurance needed for quick, efficient strides.

8. Stay Relaxed

Tension in your upper body can slow down your cadence. Focus on keeping your shoulders relaxed, your arms swinging naturally, and your hands loose. This will help you maintain a quicker, more efficient stride.

Common Mistakes to Avoid

While increasing your cadence can be beneficial, there are some common mistakes to avoid:

• Overstriding: Trying to increase your cadence by taking longer strides can lead to overstriding, which increases the impact on your joints and reduces efficiency.
• Rushing the Process: Increasing your cadence too quickly can lead to fatigue and injury. Aim for gradual improvements over time.
• Ignoring Form: Don’t sacrifice good running form for a higher cadence. Focus on maintaining proper posture and alignment as you increase your stride rate.

FAQs

Q: What is a good cadence for running?

A: A good cadence for most runners is around 180 steps per minute (SPM). However, this can vary depending on your height, leg length, and running experience.

Q: Can increasing cadence help with knee pain?

A: Yes, increasing your cadence can help reduce knee pain by decreasing the impact forces on your joints. A higher cadence encourages shorter, quicker steps, which can lessen the strain on your knees.

Q: How long does it take to increase cadence?

A: Increasing your cadence is a gradual process that can take several weeks to months. Aim to increase your cadence by 5-10 SPM every few weeks to avoid injury and allow your body to adapt.

Q: Is it possible to have too high of a cadence?

A: While a higher cadence is generally beneficial, there is a point of diminishing returns. If your cadence is too high, it can lead to inefficiency and fatigue. Aim for a cadence that feels natural and sustainable for your running style.

Q: Can running backwards really help improve cadence?

A: Yes, running backwards can help improve your cadence by encouraging shorter, quicker steps. It’s also a great way to work different muscle groups and improve your overall running form.

By following these tips and incorporating cadence-focused drills into your training, you can gradually increase your running cadence and enjoy the benefits of more efficient, injury-free running. And who knows? Maybe running backwards will become your new secret weapon!