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The Back Story is your source for the latest in health, wellness and medical care for you and your entire family. Dr. Jaspal Ricky Singh M.D. and the world-renowned physicians at Weill Cornell Medicine, join forces with an expanded network of experts to bring in-depth conversations covering medical research, trending topics and wellness. Our podcast is a trusted source of information for medical care, combined with real patient experiences and the latest breakthroughs in medicine.
The Back Story
Improving Your Running Cadence
Why Should I Increase My Running Cadence?
Before we discuss how to increase running cadence, it’s important to cover why you might want to increase your running cadence in the first place.
As mentioned, your running cadence is one of two things that determine your pace. In a nutshell, how fast you run is determined by your stride length multiplied by your stride rate, or cadence.
Running speed = stride length x strides rate
To run faster, you can increase your stride length, cadence, or both. However, there’s evidence to suggest that increasing stride length can increase the risk of injuries because it increases impact or loading forces.
In contrast, research suggests that increasing your cadence by about 5-10% above your current stride frequency can reduce the risk of musculoskeletal stress and resultant injuries by reducing the impact and loading on your hip and knee joints, decreasing the braking force when your feet contact the ground and reducing your vertical ossification (bouncing motion).
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