{"id":1188,"date":"2017-11-08T20:06:35","date_gmt":"2017-11-08T20:06:35","guid":{"rendered":"http:\/\/rosecitypt.com\/?p=1188"},"modified":"2017-11-10T08:23:03","modified_gmt":"2017-11-10T08:23:03","slug":"run-cadence-is-180-a-magic-number","status":"publish","type":"post","link":"https:\/\/www.kg-testsite.com\/rosecity\/run-cadence-is-180-a-magic-number\/","title":{"rendered":"Run Cadence: Is 180 A Magic Number?"},"content":{"rendered":"<h2>The <em>What<\/em> and <em>Why<\/em> of Cadence<\/h2>\n<p>&nbsp;<\/p>\n<h4>What Is Cadence?<\/h4>\n<ul>\n<li>the beat,\u00a0rate,\u00a0or\u00a0measure\u00a0of\u00a0any\u00a0rhythmic\u00a0movement<\/li>\n<li>the flow\u00a0or\u00a0rhythm\u00a0of\u00a0events,\u00a0especially\u00a0the\u00a0pattern\u00a0in\u00a0which something\u00a0is\u00a0experienced<\/li>\n<li><strong>(in gait)\u2026the number of steps per minute<\/strong><\/li>\n<\/ul>\n<p>As a runner, you\u2019ve likely been asked, \u201cWhat\u2019s your cadence?\u201d or \u201cWhat\u2019s your stride rate?\u201d or \u201cHow many steps per minute do you take?\u201d<\/p>\n<p>Does it matter? Yes. And no.<\/p>\n<p>Stride rate is one variable in a complex \u2013 or fundamental components of the running gait cycle that we ostensibly make complex \u2013 equation for efficient and injury reduction running. Injury reduction? Not prevention? At Rose City Physical Therapy we don\u2019t endorse the promotion of \u201cinjury prevention\u201d running programs. Ask a coach, a performance specialist or a physical therapist to guarantee you that their program will prevent you from getting injured and I wager not one will make such a guarantee. Injury is common in runners and the rates are high. If you run, at some point you have likely experienced or will eventually contend with an injury. A systematic review by van Gent and others reports that average running injury rates vary between 19.4% and 92.4% per year with an approximate 50% average (British Journal of Sports Medicine. 2007). Vidabek and others in another more recent systematic review and meta-analysis reported an incidence of 2.5 injuries per 1000 hours of running in accomplished long-distance track athletes to a maximum of 33.0 injuries per 1000 hours in a study of novice runners (Sports Medicine. 2015). The point is, runners get injured.<\/p>\n<p>Popularized by running coach Jack Daniels while observing runners at the 1984 Los Angeles Olympic summer games, it was reported that all runners, regardless of sex or height, took between \u201d180 steps or more per minute\u201d. From his statement, the \u2018magical 180\u2019 was inferred and people have taken that to mean all elite runners run at 180 steps per minute (spm). This in fact is not what Daniel\u2019s stated. He actually reported some of the runner\u2019s cadence was as high as 200 spm.<\/p>\n<blockquote><p>In lieu of overcomplicating cadence, I\u2019ll simplify what we know and why cadence has relevance to the runner. Speed = Stride length x Stride rate.<\/p><\/blockquote>\n<p>In lieu of overcomplicating cadence, I\u2019ll simplify what we know and why cadence has relevance to the runner. Speed = Stride length x Stride rate. Therefore, to run faster you can either increase your stride length or your stride rate. Height clearly influences this equation also; however, this is a constant variable so I\u2019ll forego that. Most recreational, non-elite or improperly coached runners increase their speed by increasing their stride length on the front side \u2013 meaning they over stride. And runners who over stride take fewer steps per minute than those who do not over stride and their foot is in contact with the ground for a longer duration as well. In other words, they have a lower stride rate \u2013 and research suggests a stride rate of 162 spm or less has a direct correlation to incidence of injury.<\/p>\n<blockquote><p>Over striding is like slamming on the brakes when driving.<\/p><\/blockquote>\n<p>Over striding is like slamming on the brakes when driving. The foot contacts the ground well in front of 1) the body\u2019s center of mass and 2) a plumb line dropped down from the knee to the ground (i.e. in front of the knee) at point of initial foot contact. This initial contact can occur at the heel, the rear-foot, the mid-foot or the forefoot. With foot contact occurring well out in front of your center of mass, in addition to the initial braking that occurs and slows you down, you also have to get your body over that contact point and prepare for push off. This creates excessive ground reaction (impact) force, vertical displacement of your body (think bouncy running) and places undue stress on your bones and joints. It just so happens the most common contact pattern in over striders is heel striking. Larsen and others reported an incidence of heel striking at the 10km mark in a half-marathon\/marathon race of 88.9% with a greater prevalence in the recreational distance runners versus the seasoned runners (Journal of Sports Science. 2011). Another study be Kasmer and others observed a 93.67% prevalence of heel striking in 1991 runners observed during a marathon (International Journal Sports Physiological Performance 2013).<\/p>\n<blockquote><p>Studies suggest the problem is not what part of your foot touches the ground first, but how close the initial contact is \u2013 or is not \u2013 underneath your hips, i.e. your center of mass.<\/p><\/blockquote>\n<p>We\u2019ve been led to believe that heel striking is bad. But is it? Studies suggest the problem is not what part of your foot touches the ground first, but how close the initial contact is \u2013 or is not \u2013 underneath your hips, i.e. your center of mass \u2013 illustrated in Figures 1 and 2 below.<\/p>\n<div class=\"cadence-images\">\n<div id=\"attachment_1189\" style=\"width: 310px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-1.png\"><img aria-describedby=\"caption-attachment-1189\" decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-1189\" src=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-1-300x168.png\" alt=\"Figure 1: Correct Initial Contact with Rear-foot Strike\" width=\"300\" height=\"168\" srcset=\"https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-1-300x168.png 300w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-1-450x252.png 450w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-1.png 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-1189\" class=\"wp-caption-text\">Figure 1: Correct Initial Contact with Rear-foot Strike<\/p><\/div>\n<div id=\"attachment_1190\" style=\"width: 310px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-2.png\"><img aria-describedby=\"caption-attachment-1190\" decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-1190\" src=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-2-300x168.png\" alt=\"Figure 2: Correct Initial Contact with Mid-foot Strike\" width=\"300\" height=\"168\" srcset=\"https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-2-300x168.png 300w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-2-450x252.png 450w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-2.png 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-1190\" class=\"wp-caption-text\">Figure 2: Correct Initial Contact with Mid-foot Strike<\/p><\/div>\n<div id=\"attachment_1191\" style=\"width: 310px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-3.png\"><img aria-describedby=\"caption-attachment-1191\" decoding=\"async\" loading=\"lazy\" src=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-3-300x169.png\" alt=\"Figure 3: Heel Striker Over-striding\" width=\"300\" height=\"169\" class=\"size-medium wp-image-1191\" srcset=\"https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-3-300x169.png 300w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-3-768x431.png 768w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-3-1030x579.png 1030w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-3-705x396.png 705w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-3-450x253.png 450w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-3.png 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-1191\" class=\"wp-caption-text\">Figure 3: Heel Striker Over-striding<\/p><\/div>\n<div id=\"attachment_1196\" style=\"width: 310px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-4.png\"><img aria-describedby=\"caption-attachment-1196\" decoding=\"async\" loading=\"lazy\" src=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-4-300x169.png\" alt=\"Figure 4: Rear-foot Striker Over-striding\" width=\"300\" height=\"169\" class=\"size-medium wp-image-1196\" srcset=\"https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-4-300x169.png 300w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-4-768x431.png 768w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-4-1030x579.png 1030w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-4-705x396.png 705w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-4-450x253.png 450w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-4.png 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-1196\" class=\"wp-caption-text\">Figure 4: Rear-foot Striker Over-striding<\/p><\/div>\n<p><div id=\"attachment_1197\" style=\"width: 310px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-5.png\"><img aria-describedby=\"caption-attachment-1197\" decoding=\"async\" loading=\"lazy\" src=\"https:\/\/kg-testsite.com\/rosecity\/\/wp-content\/uploads\/2017\/11\/Cadence-Figure-5-300x169.png\" alt=\"Figure 5: Fore-foot Striker Over-striding\" width=\"300\" height=\"169\" class=\"size-medium wp-image-1197\" srcset=\"https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-5-300x169.png 300w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-5-768x431.png 768w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-5-1030x579.png 1030w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-5-705x396.png 705w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-5-450x253.png 450w, https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/11\/Cadence-Figure-5.png 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-1197\" class=\"wp-caption-text\">Figure 5: Fore-foot Striker Over-striding<\/p><\/div>\n<\/div>\n<p>Figures 1 and 2 illustrate appropriate initial contact close to under the runner\u2019s hip (center of mass) as illustrated by the minimal open space between the initial foot contact and the vertical green line dropped down from the hip; Figure 1 via rear-foot contact and Figure 2 via mid-foot contact. Notice each runner\u2019s initial foot contact is also behind the flexed (bent) knee as exemplified by the tibia (lower leg bone) being appropriately declined backward of vertical \u2013 illustrated by the green line overlaying the tibia from the knee to the ankle.<\/p>\n<p>No research has reported that the heel striker is at more risk of injury than the non-heel striker as long as the initial contact occurs in a non-over stride position. It just so happens that with over striding no matter what part of your foot contacts the ground first it occurs with a knee that is straight and locked out (Figure 3), or near straight (Figures 4 and 5) \u2013 illustrated by the red line overlaying the tibia from the knee to the ankle. Notice this line is declined forward of a vertical tibia orientation. Also notice the initial foot contact occurs well forward of the runner\u2019s center of mass \u2013 illustrated by the large open space between initial foot contact and the vertical red line dropped down from the hip.<\/p>\n<p>The main purpose of manipulating cadence is to prevent over striding. As previously stated, most recreational runners over stride. And a cadence of 162 spm or lower is common in those who over stride. If you don\u2019t over stride, manipulating cadence is likely unnecessary.<\/p>\n<p>Recreational and \u2018weekend warrior\u2019 runners commonly run between 150 and 170 steps per minute, while seasoned runners commonly run around 180spm or higher. \u2018Commonly\u2019 is the key word here, as there exists a broad range amongst runners. Recently, while watching the 2017 IAAF World Track and Field Championships occurring in London, I decide to count the cadence of several athletes in various events. Here&#8217;s what I found:<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"120\"><strong>Athlete<\/strong><\/td>\n<td width=\"234\"><strong>Event<\/strong><\/td>\n<td width=\"138\"><strong>Cadence (via visual count)<\/strong>\n<\/td>\n<td width=\"132\">\n<strong>Approximate, Point in event<\/strong>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Mo Farah<\/strong><\/td>\n<td width=\"234\">Men\u2019s 10,000 meter&#8230;1<sup>st<\/sup> place finish<\/td>\n<td width=\"138\">168 spm<\/td>\n<td width=\"132\">3200 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">168 spm<\/td>\n<td width=\"132\">9000 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">192 spm<\/td>\n<td width=\"132\">home stretch<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Joshua Cheptegei<\/strong><\/td>\n<td width=\"234\">Men\u2019s 10,000 meter&#8230;2<sup>nd<\/sup> place finish<\/td>\n<td width=\"138\">180 spm<\/td>\n<td width=\"132\">3400 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0 \u201c<\/strong><\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">192 spm<\/td>\n<td width=\"132\">9800 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Abadi Hadis<\/strong><\/td>\n<td width=\"234\">Men\u2019s 10,000 meter&#8230;7<sup>th<\/sup> place finish<\/td>\n<td width=\"138\">180 spm<\/td>\n<td width=\"132\">5700 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Almaz Ayana <\/strong><\/td>\n<td width=\"234\">Women\u2019s 10,000 meter&#8230;1<sup>st<\/sup> place finish<\/td>\n<td width=\"138\">180 spm<\/td>\n<td width=\"132\">4800 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">192 spm<\/td>\n<td width=\"132\">5200 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">184 spm<\/td>\n<td width=\"132\">7000 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">198 spm<\/td>\n<td width=\"132\">home stretch<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">Women\u2019s 5,000 meter finals&#8230;2<sup>nd<\/sup> place finish<\/td>\n<td width=\"138\">180 spm<\/td>\n<td width=\"132\">3300 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Tirunesh Dibaba<\/strong><\/td>\n<td width=\"234\">Women\u2019s 10,000 meter&#8230;2<sup>nd<\/sup> place finish<\/td>\n<td width=\"138\">168 spm<\/td>\n<td width=\"132\">6800 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">186 spm<\/td>\n<td width=\"132\">8200 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">228 spm<\/td>\n<td width=\"132\">home stretch<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Agnes Jebet Tirop<\/strong><\/td>\n<td width=\"234\">Women\u2019s 10,000 meter&#8230;3<sup>rd<\/sup> place finish<\/td>\n<td width=\"138\">192 spm<\/td>\n<td width=\"132\">9800 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">204 spm<\/td>\n<td width=\"132\">home stretch<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Hyvin Jepkemoi<\/strong><\/td>\n<td width=\"234\">Women\u2019s Steeple&#8230;1<sup>st<\/sup> place finish in heat<\/td>\n<td width=\"138\">180 spm<\/td>\n<td width=\"132\">1300 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Sophia Assefa<\/strong><\/td>\n<td width=\"234\">Women\u2019s Steeple&#8230;2<sup>nd<\/sup> finish in heat<\/td>\n<td width=\"138\">176 spm<\/td>\n<td width=\"132\">1500 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Hellen Oberi<\/strong><\/td>\n<td width=\"234\">Women\u2019s 5,000 meter finals&#8230;1<sup>st<\/sup> place finish<\/td>\n<td width=\"138\">192 spm<\/td>\n<td width=\"132\">2600 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Susan Krummins<\/strong><\/td>\n<td width=\"234\">Women\u2019s 5,000 meter finals&#8230;8<sup>th<\/sup> place finish<\/td>\n<td width=\"138\">204 spm<\/td>\n<td width=\"132\">4500 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Caster Semenya<\/strong><\/td>\n<td width=\"234\">Women\u2019s 800 meter final&#8230;1<sup>st<\/sup> place finish<\/td>\n<td width=\"138\">180 spm<\/td>\n<td width=\"132\">300 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Ajee Wilson<\/strong><\/td>\n<td width=\"234\">Women\u2019s 800 meter final&#8230;3<sup>rd<\/sup> place finish<\/td>\n<td width=\"138\">192 spm<\/td>\n<td width=\"132\">home stretch<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Timothy Cheruiyot<\/strong><\/td>\n<td width=\"234\">Men\u2019s 1500 meter final&#8230;2<sup>nd<\/sup> place finish<\/td>\n<td width=\"138\">192 spm<\/td>\n<td width=\"132\">1000 meter mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Rose Chelimo<\/strong><\/td>\n<td width=\"234\">Women\u2019s Marathon&#8230;1<sup>st<\/sup> place finish<\/td>\n<td width=\"138\">200 spm<\/td>\n<td width=\"132\">home stretch<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Amy Cragg<\/strong><\/td>\n<td width=\"234\">Women\u2019s Marathon&#8230;3<sup>rd<\/sup> place finish<\/td>\n<td width=\"138\">204 spm<\/td>\n<td width=\"132\">2:08 mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">204 spm<\/td>\n<td width=\"132\">2:17 mark<\/td>\n<\/tr>\n<tr>\n<td width=\"120\">\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0 \u201c<\/td>\n<td width=\"234\">\u00a0\u00a0\u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 \u201c<\/td>\n<td width=\"138\">200 spm<\/td>\n<td width=\"132\">home stretch<\/td>\n<\/tr>\n<tr>\n<td width=\"120\"><strong>Flomena Daniel<\/strong><\/td>\n<td width=\"234\">Women\u2019s Marathon&#8230;4<sup>th<\/sup> place finish<\/td>\n<td width=\"138\">188 spm<\/td>\n<td width=\"132\">2:17 mark<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>The above supports what\u2019s been known for some time \u2013 that variability amongst different runners and at different paces for a given runner occurs. Clearly most are at or above the 180 spm rate. However, there are a few elites running at less than 180 spm.<\/p>\n<p>From his lab at the University of Wisconsin \u2013 Madison, Heidersheit and others, in his publication titled \u201cEffects of step rate manipulation on joint mechanics during running\u201d, investigated if reduce\u00a0impact forces in runners would occur by increasing stride rate. Load changes were monitored following \u00b15% to \u00b110% modifications to stride rate, they concluded that it appears that increasing your stride frequency by five or ten percent is a good way to decrease impact loading on your joints and possibly prevent injury. (Medicine and Science in Sports and Exercise. 2011)<\/p>\n<blockquote><p>They found when runners increased their stride rate, the energy absorbed by the hip and knee joints decreased significantly and impact forces also decreased at higher stride frequencies.<\/p><\/blockquote>\n<p>They found when runners increased their stride rate, the energy absorbed by the hip and knee joints decreased significantly and impact forces also decreased at higher stride frequencies. Also reported with increased stride rate was a faster turnover (less ground contact time) and increased backside mechanics, and a significant reduction of hip adductor (inner thigh muscles) activity \u2013 which if over active can in part contribute to a cross-over gait pattern. Equally, they also found that energy absorbed and impact transient spikes both increased when subjects were asked to decrease their stride rate.<\/p>\n<p>Lastly, Schubert and others conducted a systematic review which included ten studies and concluded an increased stride rate appears to reduce the magnitude of several key biomechanical factors associated with running injuries (Sports Health 2014).<\/p>\n<p>In summary, there is no magical cadence nor is increasing stride rate a panacea, and numerous variables exist that influences ones cadence \u2013 some which can be manipulated and some which cannot. Cadence manipulation is not always necessary and the most common intent as to why increase a runner\u2019s cadence is to prevent over striding; which is important as it promotes initial foot contact closer to under your center of mass. And research<em> suggests<\/em> eliminating over striding <em>may<\/em> reduce injury.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Karl Kolbeck, PT discusses why manipulating your run cadence can help improve your run and reduce over-striding running injuries.<\/p>\n","protected":false},"author":1,"featured_media":1219,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Run Cadence: Is 180 A Magic Number? - Rose City PT<\/title>\n<meta name=\"description\" content=\"Karl Kolbeck, PT discusses why manipulating your run cadence can help improve your run and reduce over-striding running injuries.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.kg-testsite.com\/rosecity\/run-cadence-is-180-a-magic-number\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Run Cadence: Is 180 A Magic Number? 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