Improving Cadence to Reduce Injury Risk

In addition to promoting cadence to improve running speed, running with a slightly higher cadence is also beneficial from an injury prevention perspective.

According to previous research, a running cadence of between 5-10% higher than the cadence naturally selected by a runner has been shown to positively affect a number of biomechanical loading factors. These include reduced peak ground contact forces, reduced joint loading throughout the lower limb joints, more favourable joint angles at initial ground contact, and decreased vertical oscillation of the hips. 

The approaches for increasing cadence from an injury risk point of view are the same as those used for improving speed and can be attempted either within running sessions (e.g. Pace Optimizer workouts, intervals, playlists) or through conditioning sessions (e.g. running drills, exercises). Examples can be found here: Technique Workouts/Improving Cadence to Run Faster

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