Cadence: The Key To Avoid Overstriding

Cadence and stride length go hand in hand. The slower the cadence the longer the stride and the faster the cadence the shorter the stride. Shorter strides mean less impact forces and typically result in a better foot contact position.

One of the most effective ways to avoid overstriding is to increase the number of steps per minute (cadence). A faster cadence will naturally result in shorter strides, which can help reduce the risk of overstriding.

Before you start working on your cadence, you should get a baseline by measuring your current cadence. To do this count the number of steps you take per minute during a run or use a wearable device that tracks your cadence.

Tips To Improve Cadence

  1. Set a goal: Once you have a baseline cadence, you can set a goal for your target cadence. A good target is around 170-180 steps per minute, which has been shown to be a good cadence for reducing the risk of injury and improving running efficiency.

  2. Gradually increase cadence: Chances are you are currently not running around that target cadence of 170-180 steps per minute. That’s ok! Aim to gradually increase your cadence over time. You can start by increasing your cadence by 5-10%. Then when this pace feels comfortable increase the cadence by another 5-10%. Repeat this process until you are running at your target cadence.

  3. Use a metronome: To help increase your cadence, use a metronome app or a wearable device that produces a regular beat to match your steps. This can help you stay on track with your cadence and develop a more efficient running form.

  4. Focus on landing under the body: We have talked about this significantly in a previous blog post here. Landing directly under your body should significantly mitigate the risk of overstriding and encourage a more efficient stride.

  5. Focus on a quick turnover: Lifting your feet off the ground quickly will encourage a shorter stride length by increasing your natural cadence. This can help reduce the impact on the body and minimize the risk of injury.

  6. Strengthen the glutes and hamstrings: Weak glutes and hamstrings can contribute to overstriding. Weak glutes and hamstrings allow for an increase in hip flexor activation and more reaching of the leg in the front half of the gait cycle. Incorporate exercises that target the glutes and hamstrings into your training program. This will help optimize your balance and reduce overstriding.

  7. Use visualization techniques: Visualization is huge in every sport and a technique that is used by top athletes. You can visualize yourself running with a faster cadence and focus on the feeling of quick turnover. This can help develop a more efficient running form and improve cadence over time.

Remember that avoiding overstriding is just one component of proper running form. It's important to also focus on maintaining good posture, keeping the core engaged, and landing softly to minimize the impact on the body.


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