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Matthew Boyd / November 23, 2019

Higher Cadence Improves Running Economy

Higher Cadence Improves Running Economy
Click to Enlarge

Study

  • 22 female runners aged 18-32
  • 5k PR between 17 and 22 minutes
  • Cadence (steps per minute) less than 176
  • Training group did 10 day program practising 180 cadence for 15 minutes per day (other group just ran at usual cadence)

Findings

  • Training group were able to run at the same speed with a lower oxygen consumption and heart rate
    • Increased cadence from 165 to 179 at 4:54 pace (min/km), reduced heart rate 4.8% and oxygen consumption 14%
    • Increased cadence from 170 to 180 at 4:23 pace (min/km), reduce heart rate 5.4% and oxygen consumption 8.7%
  • Running economy improved by 11%

Strengths

  • Ensured excellent compliance with the training program and monitored cadence throughout

Weaknesses

  • Unknown if the higher cadence running improved running economy by improving fitness or efficiency
  • Findings are specific to young women who are fast runners but have a low cadence (may not apply to all runners) 

Key Takeaways for Clinicians

  • 10 days of training at a higher cadence is enough to see improvements in running economy
  • 180 may be a more economical cadence than < 176

Key Takeaways for Runners

  • Including training blocks working on higher cadence in your program may help improve your running economy and make you a more efficient runner

Step Frequency Training Improves Running Economy in Well-Trained Female Runners.

Filed Under: Article Tagged With: Infographic, Running Cadence, Running Performance, Running Research, Running Technique, Technique

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I am a Registered Physiotherapist within the province of Alberta, Canada only.

Any online consultations with individuals located outside of Alberta will be in my capacity as a Certified Running Coach. I do not provide Physiotherapy or injury rehabilitation services to anyone located outside of Alberta, Canada.

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