If you are new to running, you may come across the terms overstriding and cadence.
What is overstriding?
Overstriding is a term used to describe the position of the foot relative to the hips (centre of mass) during the initial contact phase of the gait cycle. A person is considered to be overstriding when their foot lands too far in front of their hips. The ankle is usually more dorsiflexed and knee more extended at initial contact. Ideally, the knee should be slightly flexed (bent) at initial contact to assist with shock attenuation.
What is cadence?
Cadence is the total number of times both feet contact the ground per minute (steps per minute).
What causes overstriding?
Typically, overstriding occurs when a runner's cadence is too low for their speed.
Why is this important?
Overstriding due to low cadence is associated with several hip, knee, ankle and foot running-related injuries.
Who would benefit from having their running technique assessed?
If you currently have a running-related injury or have a history of breaking down, I would highly recommend having your running technique assessed. For specific injuries, cadence is something that would form an essential part of the assessment.
What is the ideal cadence?
A simple Google search may lead you to believe that 180 steps per minute is the ideal running cadence. While this is a common target, there is no evidence to support 180 steps per minute being suitable for everybody. Running experience, running speed, leg length, biomechanics, strength, and terrain may all influence cadence. If you want to change your cadence, the change must be tailored to your individual needs. Typically, people that overstride due to low cadence benefit from and tolerate around a 5-10% increase in cadence.
How can I reduce overstriding by changing my cadence?
The easiest way to measure your cadence is to use a modern running watch. Most of them have a cadence feature capable of providing real-time feedback. If you don't have one, you can simply count your steps for 30 seconds and multiply by two to work out your cadence.
To increase your cadence, I would initially look at your average cadence over your regular running routes and training sessions. Stick to your regular running routes while you are altering your cadence. Running on flat and even terrain will make life much easier for you.
Let's say that you complete a 10 km weekend long run at 5 min per km with an average cadence of 160. To increase your cadence, I would look to complete your next run at an average cadence of 168-176 (160 + 5-10%). If you have a modern running watch, this should be as simple as checking your cadence every 5-10 minutes and making sure you sit in your desired range. If you don't have access to a modern running watch, count your steps for 30 seconds and multiply by two now and then.
Be mindful that you may need to complete several cadence focused running sessions to ingrain the changes. You may also fatigue faster while your body is adapting to the change.
I think I need help with changing my cadence
If you require assistance with a running injury or changing your cadence, our friendly and experienced podiatrists are happy to assist. Get in touch or book an appointment online today.
Author: Andrew Apolloni