Tips for Running Comfortably and Efficiently

Understanding Cadence

What is cadence? It’s the number of steps you take per minute while running. Most runners fall in the 150–170 steps per minute (SPM) range, but research suggests that increasing cadence slightly—to around 165–180 SPM—can help reduce joint load and improve running efficiency.

Why it matters: A higher cadence typically means shorter, quicker steps. This reduces the impact forces on your knees, hips, and ankles. It also decreases the likelihood of over striding (more on that next). Even a 5–10% increase from your current cadence can make a big difference.

Pro tip: Try using a metronome app or running to music with a matching BPM to help you lock in your rhythm.

Avoiding Over Striding

Over striding is when your foot lands too far in front of your body, often with a heavy heel strike. This not only wastes energy but also increases stress on your joints and connective tissues—especially your shins, knees, and hips.

The cadence connection: Over striding and low cadence often go hand-in-hand. When you increase your cadence, your steps naturally get shorter. This encourages a foot strike that’s closer to your center of mass. It reduces braking forces and leads to a smoother, more efficient stride.

What to watch for: If you notice your foot landing out in front of your knee when you review your running videos or reflections, you may be over striding. A small cadence boost can clean this up.

Prep and Recover Like a Pro

Don’t skip the bookends of your run. A proper warm-up and cool-down routine can go a long way in keeping your joints happy and your muscles resilient.

Dynamic warm-up (before your run): Spend 5–10 minutes doing movements like high knees, butt kicks, leg swings, walking lunges, and skips. This prepares your body for impact and helps activate key muscles like your glutes and calves.

Static stretching (after your run): Once you’re done running, hold stretches for your hamstrings, quads, calves, and hips for 30–60 seconds each. This promotes flexibility and may help with recovery, especially if you’re running multiple days per week.

The Importance of Consistency

Consistency is crucial for any runner. Regular practice not only builds endurance but also helps your body adapt to the stresses of running. This adaptation can lead to improved performance and reduced risk of injury.

Set a Schedule: Create a running schedule that includes varied workouts. Mix easy runs, speed work, and long runs. This variety keeps your training interesting and effective.

Listen to Your Body: Pay attention to how you feel during and after runs. If you notice persistent pain, it may be time to adjust your routine or consult a professional.

Nutrition and Hydration

Proper nutrition and hydration are vital for runners. Fueling your body with the right nutrients can enhance performance and aid recovery.

Hydration Tips: Drink water before, during, and after your runs. Consider electrolyte drinks for longer distances. Staying hydrated helps maintain energy levels and prevents cramping.

Nutritional Choices: Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. Foods like whole grains, lean meats, fruits, and vegetables provide the energy you need for running.

Final Thoughts

Pain with running isn’t something you have to push through. It’s often a signal that your mechanics or habits need some fine-tuning. Small adjustments like working on cadence, avoiding over striding, and bookending your runs with a smart warm-up and cool-down can make a big difference.

If you’re dealing with persistent pain or want a gait analysis to dial in your running form, reach out—we’re here to help.

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