Cadence, why riding a bike isn’t like riding a bike (and how this relates to running).

Posted by Elizabeth Sims, PT, DPT - Redpoint Physical Therapy, Kingston, MA

I still use the phrase, “it’s like riding a bike” to illustrate how easy it is to fall back into activities you haven’t done in ages.  Like much of my generation, I grew up on 2 wheels and it was a primary mode of transport for most of my childhood.  As I got older, I biked less and less, and at some point, stopped biking all together.  After 10 years or so, I confidently hopped back into the saddle expecting it to be “like riding a bike.”  It. Was. Terrifying.  I could still do it, but it was amazing how scary and out of control it felt when it was once second nature.  So, I concluded that riding a bike is not “like riding a bike.”

Running is oddly similar in this fashion.  If you haven’t run in awhile, you’ll remember the basics, but your body might struggle with the coordination of muscle groups required to maintain good form.  I know this from personal experience, sadly.  Due to a crazy work and family schedule last April, I threw the towel in and decided to take a break from regular running and exercise so I could focus on keeping my head above water.  I expected to just drop back into my normal routine mid-summer when I had time again (just like riding a bike!).  However, my body had a different plan.  Exercise felt awful.  I injured my hip and I lacked energy or strength to enjoy my usual exercises.  It was not “like riding a bike.”

My return to running started with a tip from a patient (check out last week’s blog), and has taken a big step forward since Cara and I spent a weekend becoming Certified Running Gait Analysts.  One of the major tricks I have been implementing to improve my own running is increasing my cadence.

Talk about cadence – the number of steps taken per minute - has been all over the running world for decades.  During the 1984 Olympics, it was observed that pro distance runners ran around 180 steps per minute, so a lot of coaching since then has focused on getting to that number.  But, is it right for everyone?

“Cadence is not a ‘one-size-all’ number...”

Cadence is not a ‘one-size-fits-all’ number, and you can’t expect to switch from 145 steps per minute to 180 without repercussions.  However, if you’re running at less than 170 steps per minute on average, you might notice improvements (e.g. more efficiency, fewer injuries, etc) if you increase your cadence a little.  The best plan is to try to increase your cadence by 5-7.5% at a time.  When adjusting your gait mechanics, it is best to control other factors (weather, terrain, temperature) so you can focus on form, so a treadmill is a good option if you want to work on cadence.

An overstride (left), and an ideal foot strike.

Here’s why cadence matters.  Running is essentially the art of falling forward and catching yourself repeatedly. If you’re running at a faster cadence, it’s almost impossible to overstride (which refers to your foot landing in front of your body), and it increases the likelihood that you’re leaning your trunk forward which helps perpetuate the falling/catching yourself momentum.  In other words, a higher cadence is more efficient. Running at a higher cadence might be helpful if you have foot pain, shin splints, knee pain, or hip pain.  Adjusting cadence is also a reasonable approach to improving gait errors such as collapsing mechanics and bouncing in addition to overstriding.

Back to my case study of 1 from last week… My average cadence was always around 155. I trained on the treadmill at 168 steps per minute for 2 weeks, 3 days per week, but chose not to use a metronome in my ear while running.  Per my fitness watch, I managed to keep my cadence at an average of 162 steps per minute and felt great, so my training was at least partially effective!

It’s always good to remember, if ain’t broke, don’t fix it!  But, if there is any aspect of your running that you would like to improve, cadence is an easy thing to adjust.  If you are unsure of your running mechanics or how to improve them, you might benefit from a thorough Running Assessment.

Redpoint Physical Therapy now has 2 Certified Running Gait Analysts. Call the office to schedule your evaluation!