Uploaded January 2025 | Updated September 2026, 2 weeks ago
How Cadence influences the biomechanical demands of running
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Cadence (or step rate) refers to how quickly one takes steps in a timed duration.
As you can see, you will notice that as you increase cadence, there is decreasing amounts of loading going on as you run.
From an injury/rehab perspective, increasing cadence may be helpful in reducing the biomechanical demands seen in running, so the injured runner may return to running more readily.
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However, you will notice that this does not reduce biomechanical loading in each region of the leg EVENLY.
It influences knee loading the most.
One can think of the “5-20 Rule” coined by chrisjohnsonpt.
A 5% increase in cadence reduce peak loading in the knee by close to 20%.
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If a runner is navigating knee pain/irritation, a 5-10% increase in cadence may be helpful in reducing loading in the knee when running.
However, increasing cadence is NOT always the answer from an injury and performance perspective.
-
No matter how much you increase your cadence, there are still biomechanical demands involves with running.
And you will notice a trend from the increasing 5% incrementals, that the relative amounts of reduction diminish.
You may hit a point where "the juice is not worth the squeeze."
Also, despite the overall decreases in loading of the leg, the work involved around the ankle region does not change all that much.
Plus, continuing to increase cadence by a significant amount may be much more tiring/fatiguing.
-
Typically, increasing cadence can be seen more as a short term strategy, not a long term strategy.
While increasing cadence can help offload biomechanical demands, we should also look at improving the capacity/resilience of the body to better handle running and life demands.
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References:
Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011 Feb;43(2):296-302. doi: 10.1249/MSS.0b013e3181ebedf4. PMID: 20581720; PMCID: PMC3022995.
van Oeveren BT, de Ruiter CJ, Beek PJ, van Dieën JH (2017) Optimal stride frequencies in running at different speeds. PLoS ONE 12(10): e0184273. doi.org/10.1371/journal.pone.0184273
How Cadence influences the biomechanical demands of running
-
Cadence (or step rate) refers to how quickly one takes steps in a timed duration.
As you can see, you will notice that as you increase cadence, there is decreasing amounts of loading going on as you run.
From an injury/rehab perspective, increasing cadence may be helpful in reducing the biomechanical demands seen in running, so the injured runner may return to running more readily.
-
However, you will notice that this does not reduce biomechanical loading in each region of the leg EVENLY.
It influences knee loading the most.
One can think of the “5-20 Rule” coined by chrisjohnsonpt.
A 5% increase in cadence reduce peak loading in the knee by close to 20%.
-
If a runner is navigating knee pain/irritation, a 5-10% increase in cadence may be helpful in reducing loading in the knee when running.
However, increasing cadence is NOT always the answer from an injury and performance perspective.
-
No matter how much you increase your cadence, there are still biomechanical demands involves with running.
And you will notice a trend from the increasing 5% incrementals, that the relative amounts of reduction diminish.
You may hit a point where "the juice is not worth the squeeze."
Also, despite the overall decreases in loading of the leg, the work involved around the ankle region does not change all that much.
Plus, continuing to increase cadence by a significant amount may be much more tiring/fatiguing.
-
Typically, increasing cadence can be seen more as a short term strategy, not a long term strategy.
While increasing cadence can help offload biomechanical demands, we should also look at improving the capacity/resilience of the body to better handle running and life demands.
-
References:
Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011 Feb;43(2):296-302. doi: 10.1249/MSS.0b013e3181ebedf4. PMID: 20581720; PMCID: PMC3022995.
van Oeveren BT, de Ruiter CJ, Beek PJ, van Dieën JH (2017) Optimal stride frequencies in running at different speeds. PLoS ONE 12(10): e0184273. doi.org/10.1371/journal.pone.0184273
