By Dr. Aaron Case BSc, DC (April 2007)
From three kilometers to the marathon, efficient elite runners share a strikingly common cadence (stride rate) of 180 steps per minute.
How do efficient runners arrive at a cadence of 180? Elite runners typically find their ideal stride rate (and length) after years of running, adaptation, and subconscious experimentation.
How do we skip running thousands of miles to run more like the elite?
A simple answer is that we need to increase our cadence before we try to lengthen our stride. Nonetheless, one of the most common mistakes novice runners make is over-striding, which is landing too far in front of their centre of gravity, reducing momentum and increasing the chance of injury.
It takes time to increase your cadence. Suddenly jumping up to 180 steps per minute on all of your runs is excessive and may even slow you down (or cause injury) based on the higher oxygen costs of adaptation. Therefore, the ideal time to focus on changing the way you run is early in a training program or during the off season.
How to begin: Determine your own running cadence
Time yourself for one minute and count the number of times your right (or left) foot makes contact with the ground. Repeat this two to three times to find an average.
- If you are below ninety (180 steps per minute), you are likely overstriding and should work on increasing your leg turnover rate and shortening your stride (see below).
- If you are above ninety (180 steps per minute), you are better off working on increasing your stride length while maintaining your cadence (see below).
Below 180 steps per minute? Increase your stride rate
Try to set aside time to do these drills at least once a week and always with a long warm-up and cool-down period. Also, think about or perform only one of the following tips during any given workout.
- Count the number of times your right (or left) foot hits the ground for a minute. Gradually increase that number to eighty-five to ninety (170 to 180 with both feet) in three to five one-minute intervals separated by active recovery (walking/jogging).
- Try to slightly bring the foot up towards the knee (dorsiflex the foot) prior to ground contact to pre-load the shock absorption muscles.
- Try to land directly underneath the hip area (centre of gravity) to prevent braking and the necessity for excessive re-acceleration to maintain momentum. This way, your legs are running behind your torso, promoting a higher turnover as time and energy are not wasted in front of the body.
More advanced drills: Please add these cautiously, as they are not suggested until a running base and experience are established.
- Fast drills: ABCs (high knees, butt kicks, bounding/leaping), side stepping, crossovers, etc., are all forms of plyometric exercises, which can increase elastic preload of the muscle and tendon.
- Practise running quickly on a very slight downhill (one to three degrees) surface that is smooth and soft to increase your turnover. Complete this drill on a short (twenty to thirty meters) flat section to combine an increase in length and rate to your stride simultaneously.
Once you are regularly taking 180 steps per minute (plus or minus ten to fifteen steps depending on the steepness of the hill-slight increase downhill and slight decrease uphill), only then should stride length become your focus.
Above 180 steps per minute? Increase your stride length
Hill intervals, strength training and speed work for overall stride length improvement:
- Perform lunging exercises to increase toe-off angle and keep hip flexors flexible.
- Practise leg swinging front to back and side to side and all different angles between. Gradually increase your speed and maintain full control of the leg. This can be done standing on the opposite leg on land or in the pool to add resistance and control.
- Both Pilates and Yoga are beneficial to control and permit the extension of the leg.
