Cadence Counts: How Small Strides Prevent Big Injuries

Running is one of the simplest ways to stay active—but it’s also one of the easiest ways to develop nagging injuries. Knee pain, shin splints, and hip issues often creep in, leaving runners frustrated and sidelined. One of the most overlooked fixes? Your running cadence.

What Is Running Cadence?

Cadence is the number of steps you take per minute while running. Most recreational runners average between 150–165 steps per minute, while elite runners often hit 170–190 steps per minute.

Why does this matter? Because stride length and cadence directly affect how much impact your body absorbs with each step.

Why Shorter Strides Protect Your Body

When cadence is too low, strides get longer. Longer strides usually mean:

• Overstriding (landing with your foot too far in front of your body)

• Increased braking forces at the knee and hip

• Higher impact with each step

  
  

By slightly increasing cadence (even 5–10 steps per minute), you naturally take smaller, quicker steps. This brings your foot strike closer to your center of mass, reducing stress on the joints and lowering injury risk.

The Research Behind Cadence

Studies have shown that a modest increase in cadence—just 5–10% higher than your baseline—can significantly reduce loading on the:

• Knees (common site of patellofemoral pain)

• Hips (where overuse injuries often occur)

• Shins and calves (helpful for runners battling shin splints)

  
  

How to Find & Improve Your Cadence

1. Measure Your Baseline

   • Run at your normal pace for one minute and count your steps (both feet). Multiply by two for your cadence.

2. Make Small Adjustments

   • Aim for an increase of 5–10 steps per minute, not a giant leap. Too big a jump can cause new issues.

3. Use Music or a Metronome

   • Running playlists or apps can match beats per minute to your target cadence.

4. Think “Quick Feet”

   • Focus on turning over your legs a little faster while keeping effort level the same.

     

When to Get Help

If you’ve been battling pain while running, cadence changes alone may not solve the problem. Pairing cadence work with mobility drills, strength training, and a professional running analysis can make a lasting difference.

✅ Takeaway: Small strides add up to big results. By slightly increasing your cadence, you can run more efficiently, reduce stress on your joints, and prevent injuries before they start.

👉 Struggling with pain while running? At Pin-Point Physical Therapy, we offer running analysis and personalized injury prevention plans to keep you moving pain-free. Schedule a session today.