Inside running community there is commonly a wide range of debate and in some cases obsession with the running form or strategy with plenty of opinions, numerous assertions from guru’s with lots of dogma but not a lot of research to help with most of the dogma. The viewpoints from the so-called gurus and the way an athlete really should actually run can be varied and frequently contrary, which could leave the average runner to some degree bewildered. There are plenty of variables to the numerous running methods for instance how and where the foot contacts the ground as well as the position with the knee and hips. One which fairly recently had a great deal of interest has been the cadence. This cadence is how fast the legs turn over, commonly calculated as the number of steps taken each minute.
There are a number of ways to determine the cadence and you will find applications which they can use to figure out the cadence. It's simply a issue of keeping track of the number of steps the runner will take in a time period and then calculating that to 1 minute. There was clearly fairly recently an increasing pattern promoting for athletes to shorten the stride length and increase the rate which the legs turn over ie raise the cadence. The dogma is that when you can obtain the cadence to about to 180 steps/minute then that is by some means a significant strategy to reduce the risk for injury while increasing overall performance. This particular 180 steps/minute was made popular by the well-known running coach Jack Daniels. He centered this about his studies of runners and their step rates at the 1984 Olympic games. He widely pushed the 180 as a possible well suited for most runners to shoot for.
Consequently, the research has confirmed that this cadence in athletes is naturally very variable with some as little as 150-160 and others are more than 200 steps a minute. It does appear to be a very individual thing with no one ideal cadence. It does seem that every individual will likely have their very own suitable cadence and this will differ among runners. Shortening the stride length to boost the cadence may appear to have some positive aspects and that is backed up by a number of studies, however just what isn't backed up is raising it to that mythical 180 that has been commonly recommended. It may help with runners that are overstriding and make them learn not to reach so far ahead when running. It does appear to assist athletes who have problems with their knees as it can lessen the strains at the knee, but it will on the other hand increase the stresses in other places, therefore any alterations is required to be implemented slowly , carefully and progressively.
What exactly is most significant with regard to runners to learn is that this is quite individual and it is an issue of working out all on your own or with the assistance of an expert running technique instructor precisely what is best for you as the individual. One idea which comes out about most of the hoopla around cadence would be to never be taken in by the latest fad or guru and search for the more sensible and regarded views.