Why high cadence is important

Long running steps give you less efficient running technique.

Although long running steps make you feel faster and more efficient, the opposite is actually true when it comes to running.


What is cadence

The sun is shining and you have put on running shoes and proper running clothing. Your body feels nice and you start on the road. With long strides, eat mile after mile. It could be is a bad idea.

  • When running, long strides will be heavier for the body than shorter strides, because you place your foot a little too far in front of your body. Running with long strides also gives you a longer hanging phase between each step, which causes you to expend more energy to move forward. 

  • Long strides also increase the risk of fatigue and injury, as you tend to land with your heel first. Such a twitch is a rather hard load for your feet and can lead to overload of joints and muscles.

If you raise your running frequency, you will be able to use your forefoot better. Increased cadence will make you take shorter strides and land on your foot with your midfoot or forefoot. This gives you a softer landing – which in turn will reduce the risk of injury. 

In addition, the higher cadence will help reduce the hanging phase between each step, allowing you to increase efficiency and run faster and more efficiently.



Other activities where high frequency is positive

If you think it is still illogical to have a higher frequency, just consider that there are several other activities where high frequency is better than low frequency.

For instance:

  1. Cycling: Pedaling fast with the pedals instead of using powerful, slow pedaling can help you maintain a steady cadence and increase your speed on the bike.

  2. Swimming: High frequency of arm movements also sends you faster through the water.

  3. Rowing: A higher frequency on your rowing machine can help you increase your speed and efficiency when rowing.

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What is normal cadence in running?

We are all built differently and have different ways of moving, but usually a low person will normally have a slightly higher running frequency than a tall person. 



The tip that is more important in running than cadence

It may feel strange to take more steps when you start increasing your cadence, but in the long run, it can help you run more efficiently and reduce your risk of injury. At the same time, it's important not to get too caught up in a cadence of 180 steps per minute. The most important thing is that you become aware of how long or short steps you take. 

Remember that your running should also be pleasurable. Don't get too hung up on details if you're new to the game. Just run and have fun, and you'll see that style, steps and cadence come eventually.