I recently had a run gait analysis done (complete review coming soon) and it wasn’t pretty! I have had some lower leg injuries and pain throughout the last year and wanted to find out if there was something I could change to avoid this in the future. For starters, my cadence is too slow and my stride is too long. What does this mean exactly? What can one do about it?
Cadence is defined as the number of times your foot strikes the ground per minute. It is largely accepted in the “running community” that a number to aim for is 180 spm (steps per min). My cadence was measured at 160 spm. Hmmm.. What does this tell me? I am creating more vertical power than forward movement and wasting a lot of energy. I have a fairly inefficient cadence which leads to the next issue, Stride length.
Not only is running with a slow cadence inefficient, but can lead to a stride length that is too long. It also often leads to “heel striking” which leads to lower leg injuries! Aha! Makes sense but what to do about it?
The easiest way to work on your cadence is to run with a metronome. You may recall them from piano lessons as a child, yep same thing. A metronome will keep time for you and assist to you run at a certain cadence. The easiest way to use one is to download an app onto your phone. There are many free versions available.
I got this one which allows me to set the timer for 1,2, 3 or 5 minutes.
My PT recommended that I start out with a 3 minute interval. Hearing the ticking in your ear for anymore time that that can probably drive someone insane! It certainly takes some getting used to for sure. I’ve been playing around with the number and have set it between 170-175. I am doing intervals of 3 minutes on and about 5 minutes off. Even when the beeping stopped, I could almost still hear it in my head. I am not expecting to be able to change this in just a few runs. I know this could take months or years to really change. I do hope that even a small change might help me run more efficiently, land underneath my body more and shorten my stride. All of this should, in theory, help with my lower leg injuries.
How to check your cadence:
-On a treadmill warm up for a few minutes and find your comfortable speed. Count your steps for 30 second and x 2. That will give you your average cadence.
How to increase your cadence:
-Start by running with a metronome to demonstrate what running at a quicker cadence feels like
-It is recommended to add about 5% to the rate at a time. For example, if my stride is 160 spm I would start with 168 on the metronome until feeling comfortable.
-There are also a number of apps that will find songs or speed up your songs to the cadence that you are looking to achieve. Jog tunes and Rock my run are two of many that may help.
Why is this important?
For newer runners or those who have frequent injuries, working on stride and cadence can help decrease the stress you put on your body while running.
For more seasoned runners, working on stride and cadence can help to increase your speed.
Stride length X cadence = speed
For more info on running with a metronome check out this page from Chi Running http://www.chirunning.com/blog/entry/learn-to-love-your-metronome
It’s too soon for me to tell yet whether I’ve made any improvements in my cadence. It is a very different feeling for me to run this way and it takes a lot of concentration. So far, I am feeling that my shins are not as sore post run. More to come on what else I learned from my run analysis.
Have you ever run with a metronome? Any advice for me?
I used to metronome in my head with the horses, or sing a song that would help me keep my breathing and movements very measured and consistent so as to do the same for them!
I hope I can eventually do it on my own in my head. I think it will really help me in the “long run”
Did you go to EAC? I keep meaning to make an appointment …. The Milestone pod tracks cadence, and shows that mine is in the 160s to low 170s. I guess I need to work on that!
Yes I did go there and I really liked it. Happy to talk with you about it. According to what I see 160’s is too inefficient but you seem to be racing pretty fast with no problem. Who knows?
EAC is one of our sponsors…they are awesome!
They were really great-liked it there a lot
I never tried metronome. Now that I have a treadmill maybe I should try it out and see where I stand.
It was really interesting and it can’t hurt to check right?
Interesting, I am seeing more and more on this lately. I have actually started to pay attention to mine. Thankfully I sit right around 180, which is where it should be, although with my hamstring troubles, I can see how that was affecting my stride….making it much harder to run th paces I should be running. This is a great explanation post for your readers….and now mine, when I share it 🙂
Thanks! It was really interesting to learn that I run so inefficiently and it certainly explains a lot. Thanks for sharing 🙂
I’ve always wanted to have a gait analysis! I worked a lot on my stride earlier this spring (including counting steps) and it really did help! It was really weird at first and took a little time to get use to, but I like it and my legs feel better with my shorter stride. Up tempo music really helped me get the hang of it at first.
You’re right it is weird at first to hear the ticks in your head. I do think it will help and I will switch to music soon when I fell like I get the hang of it a little.
I worked on shortening my stride about 10 years ago, and I did get faster. I’ve never tried the metronome, but I do pick songs with a fairly fast beat and try to run with them. I think I might try the metronome this winter and see what happens!
It can’t hurt to check it out right? I was surprised to learn how inefficiently I am running.
I wasn’t aware of my cadence until I recently got a Milestone Pod and it apparently measured it at 182- which is good I guess. I am still new to running and learning all of these fun terms and how to improve but a metronome sounds like a great remedy for those who need to improve their stride!
Sounds like you are right where you need to be! I hope it helps me get there too.
I was just reading about the metronome apps recently! I’m curious now, I’m going to download one and try it out!
great! It’s really different at first but ultimately I think it will help me a lot. Let me know if you try it out.
I have that same app on my phone. Yes, I have run with a metronome and it really helps with cadence. Some of my fastest runs have been with a metronome. It’s somewhat “stressful” lol, so I use it when I’m in the mood to kill a run. #wowlinkup
Ha I know what you mean the constant ticking takes some getting used to. I think it will ultimately help me with pace and cadence.
This is really interesting and makes total sense. the Jeff Galloway C210K app speeds up your music during the running parts and can add music to your playlist that has a good beat. Now that I think about it, those songs are more like a metronome. Sneaky little man! I am curiosious to know what my spm # is.
Interesting! I haven’t tried Galloway but I hear good things. It’s easy to count your steps or have someone do it. I found it very telling
I have actually been checking my cadence by counting during my runs recently, but I haven’t tried using a metronome, that would be so much easier!
It would be interesting for you to check it out too!
I’ve been running since I was 10, and you just introduced me to a first, I have never heard of a Metronome, seriously!
I’ve heart of gait analysis, and have toyed with the idea of possibly getting one in a few months when I am fully back into running again, when I have it done I am going to ask them about this.
Not that my injury was from running, but it was an achillies injury so it now makes it easier for me to become injured, although I’ve rarely had running injuries this Metronome idea is something I am going to look into, it really couldn’t heart to see where I am at and what I could improve on to keep myself farthest away from injuries as possible, thanks for sharing your knowledge on it!
Glad you found it helpful and agree it really can’t hurt especially since you have been injured before. Let me know if you check it out.
Wow this sounds really cool! Now that I’m able to work on increasing my speed again I should try this out. I’ve never even heard of it before!
Apparently it’s quite popular-who knew? Hope you give it a go too
I haven’t used a metronome since marching band! Wow that brought back a flashback! I will go look for the app- it surely can’t hurt- it kept me on pace 30 years ago- and honestly i would have never thought of that! Great! Great!
It’s definitely worth a try just to see where you are and the app is free. It may drive you crazy though 🙂
This is a cool idea. I learned early on from Jeff Galloway to watch against too long of a stride and that to increase speed do so by increasing cadence. Interestingly, I never thought of doing it with an actual metronome. Being a music person, I should have thought of this. Thanks for sharing.
I had never thought of it either until it was suggested to me. Very telling for sure. Perhaps it won’t drive you crazy since you’ve used it before for music.
Wow that’s fascinating. I’ve never thought about how everything links together. I know there are music playlists made with a certain bpm that are suggested for running to help you stay in stride but I hadn’t considered using a metronome app to help. Very cool. I’ll have to check my own out.
I found the whole experience fascinating. Yes music can supposedly help as well. Hope you check it out too! Thanks for stopping by the blog
And thanks for sharing. I’ll definitely be giving it a whirl, maybe this weekend!
good luck!
This is so interesting! Running with a metronome sounds like a smart idea.
It was really interesting and a lot harder than you would think
I’ve worked hard on my pace and learned not listening to music and just myself has helped me improve. I think that metronome would drive me nuts all of that tick ticking. LOL #wowlinkup
ok so it was a little annoying at first but I think it may end up helping me. We’ll see!
I am honestly scared of trying to change my cadence/form/whatever because it was an obsession of mine for awhile that ended up getting myself injured! I’m hoping as I’m getting back into running comfortably that I will slowly try to make small improvements.
I’ve never really focused on it much but I’ve had a few injuries the past year which led me to visit this area. It is interesting-we’ll see what happens
I’ve never used a metronome before, learning something new everyday!
It is very interesting and takes a lot of practice. We’ll see what happens 🙂
My GPS watch gives me my cadence. I just went back and looked and i’m between 170-180 pretty consistently, so that’s good I guess! I’ve never really focused on it before!
That’s great right where you should be! I’ve never focused on it either but it does explain a lot!
Interesting! I first learned to run through Chi Running & still use the technique but never worked on cadence or stride. I’m injury-free with no aches & pains, so maybe my cadence & stride is right? This makes me want to test it out to confirm.
Glad to hear that you are running injury free. It might be interesting to check your cadence to see-good luck!
I love this post I have never even heard of it!@ <3
So glad you do! I had never really paid any attention to it myself until I started having injuries. It is interesting huh?
great tips! I keep meaning to check my cadence because I have no idea what it is! Goal for next week’s treadmill run!
Check it out you might be surprised-I was!
Very interesting. I never knew a metronome existed but it sounds logical. I have indeed counted my steps per minute a few times, but I didn’t realize it could have so much impact on time and your body / possible injuries. Thanks for sharing.
I didn’t realize it either until it was pointed out to me. Interesting indeed!
I have been debating the metronome for a while now – I know it will probably drive me crazy but I’m also pretty sure I would benefit from it. Time to go look at some apps!
I’m not going to lie it did drive me crazy the first time but I think it will help in the “long run”
I’ve heard about using a metronome for running but have never tried it. That app sounds perfect, thanks for sharing! #wowlinkup
It is really interesting just to see where you are and where you should be.
So interesting! I have never tried it but have a treadmill so maybe one day!
I had never given it much thought either until I did the gait analysis. It was really interesting.
hahaha, I absolutely detest metronomes, but it’s mostly because I’m most terrible at rhythm when it comes to music (I like to call it artistic license, but meh), so it was an unfortunate constant in my life throughout college. My friend got one that would actually count out numbers at us for our chamber trio and I’m still somewhat traumatized by it. 😡
Too funny! I never played an instrument so I didn’t have that torture growing up.
I count my footfalls every so often, and try to make sure I’m as close to 90 per 30 seconds as I can (or one foot at 45 steps per 30 seconds). Shortening my stride has helped increase my cadence, too, as well as landing mid-foot.
That’s exactly what I’m trying to do-easier said than done 🙂
Love seeing RockMyRun mentioned on your site! Keep on rocking 🙂
Thanks! I am newly testing it out. If you have any interest in a formal review feel free to contact me.
I thought I commented! Honest 🙂
I’ve read a lot about cadence and using the metronome but haven’t used it enough to give any tips. Hwo about if you use it for a while and then give me the tips!
Have a fabulous weekend!
You too! It is a little annoying at first to hear it ticking but I think it will help in long run
I have never tried a metronome, but it might be something interesting to try out. I usually match my cadence with the music i am listening to. #wowlinkup
Eventually I’d like to match my cadence to music but for now I need a little more help speeding it up. It is interesting.
How cool! I have a metronome that I’ve used for step tests for my fitness clients, but never for cadence. I’ll have to check it out 🙂 Thanks for sharing your tips. #wowlinkup
You should check it out-it’s really interesting. Thanks for stopping by!