CADENCE
HOW TO PREVENT INJURIES WHILST RUNNING
Whether you’re a seasoned ultra-runner, a weekend warrior or even a beginner doing a couch to 5km, one thing remains constant: the importance of staying injury-free. As a Sports Chiropractor with over a decade of experience working with athletes of all kinds, I’m here to share some insights and tips on how to keep nagging injuries at bay and help you enjoy your healthy habit to the fullest.
Achilles tendonitis, plantar fasciitis and shin splints are some of the most common injuries (and pitfalls) for runners and all stem from two major causes – pushing too hard towards overuse, or an underprepared body.
Understanding these two factors is the first step in preventing injuries and niggles from derailing your training. So, in no particular order, here are some top tips to give yourself the best chances of remaining injury free and enjoying the symphony of pounding on pavement: - Running Volume – How fast and far should you be running?
- Weight Training & Running - The stronger you are, the faster and easier you will run
- Poor Recovery – The importance of rest
- The Running Shoes you wear
- Cadence – what it is and what yours should be
- Your Injury Management Team – Treating Running Injuries
Please note: the following information has been generalised by a qualified medical professional. If you are in need of medical advice, be sure to consult a doctor or other appropriate medical professional.
THE BEAT OF RUNNING: WHAT IS RUNNING CADENCE?
What is Cadence?
Cadence is a fancy term that some runners love to use to describe how many times your feet hit the ground in a minute. It is your step rate.
Whilst there are some pretty varied results from the research about what the perfect running cadence is, the real-world answer is that it depends. A person’s ideal cadence is determined by their height, leg length, running style and how springy they are however; most research describes a good running cadence as sitting somewhere between 160 and 180 beats per minute.
Most running watches will let you know what your cadence is, but you can determine it manually as well. Simply count the number of times of times your left (or right) foot hits the ground in 60 seconds, then double that for both feet.
Say you counted 85 foot strikes in 60 seconds, the formula would be: 85 * 2 = 170
To help you stick to your cadence, grab a metronome (or just find a 160 BPM running playlist on Spotify) and whack those headphones in on your next run – You’ll quickly feel whether you’re running too fast or too slow for your body.
If you find yourself running off beat and have been running for a while, don’t aim to change your cadence immediately. Just like in a car, you shouldn’t shift from 1st to 5th gear straight away. Instead, you should alter your cadence over time and slowly increase your beats per minute. Aim to change your cadence by 5 – 10% (from 150 to 157 bpm) before increasing again. By gradually increasing your pace, you will help reduce the risk of developing an injury as a result of changing your running style.
ABOUT RICHARD KAN
Richard Kan has a Bachelor and Master’s degree in Chiropractic Science and is an experienced Sports Chiropractor and Conditioning Coach based in Western Sydney. Richard has a strong affinity for sports, his personal athletic journey including activities such as:
- Running
- Soccer
- Field Hockey
- Netball
- Rugby Union
- Basketball
- Badminton
- Paintball
- Weightlifting
- Tae-Kwon-Do (Black Belt)
With years of experience under his (black) belt, Richard has had the privilege of working with athletes of all levels including several international athletes who compete on the world stage. Said stages includes the Olympics and Youth Olympics, the Commonwealth Games, CrossFit Games, Powerlifting Worlds, and Ironman World Championships in Kona.