3 Reasons Why Cadence Training Will Improve Running Mechanics
When working with running clients, it is important to understand that there are many elements to improving mechanics and decreasing pain. Certainly, it begins with an injury evaluation to eliminate pain. It then moves to foundational strengthening & mobility training. Lastly, a running evaluation is necessary to dive into the root cause of the injury and begin correcting mechanical issues that can thus prevent future breakdown. One of my favorite exercises to incorporate following the running analysis is cadence training! Cadence is the speed of which your feet are hitting the ground while running, or beats per minute (BPM). By INCREASING your cadence, you will improve running mechanics by developing dynamic stability in the core/hips, decrease ground-reaction forces and begin transitioning to forefoot running.
*** Before reading the rest of this blog, watch this quick video of my favorite exercise to practice improving running mechanics! ***
All you need is a wall or sturdy counter-top to get started!
Now that you have watched and followed along with the exercise video, you will notice that maintaining good form is challenging! In order to complete the exercise with proper technique, it is important to develop a strong core and stable hips. However performing simple, static exercises will not always translate best to more dynamic movements. Therefore, it is not satisfactory to ONLY utilize planks, bridges or squats to improve these muscle groups. Our strength & stability exercises must resemble our activity if we truly want to improve our performance. Utilizing this wall drill provides the exact level of training to carry-over into your running. Perform it as a warm-up or exercise on your off-days!
Ground Reaction Forces (GRF’s) describe the force that the body will sustain as it hits the ground. In essence, the harder your feet strike the ground, the harder the ground will strike back, forcing you to absorb impact at the ankle, knee, hip and lower back. GRF’s have an inverse relationship to Cadence training…therefore a high cadence will yield a low GRF. This will ultimately result in improved endurance and decreased soreness/pain post-run.
Lastly, research has shown that transitioning to forefoot running will aid in reducing pain and improving overall running performance. In general, a heel striker tends to have a slower cadence, resulting in higher ground reaction forces and increased risk of injury. When heel striking, it is common to lose stability in the hips over time, causing a hip drop and complete imbalance during the run. As we transition to forefoot running and increase cadence, many issues with running mechanics begin to resolve themselves! Typically, the higher pace will force the runner to be lighter in their feet, utilize the thoracic spine and upper extremities more and engage the core more than before. Performing the drill above will help to steadily improve your running by increasing cadence time and thus helping transition to a forefoot style.
If you are a runner who has experienced pain in the past or is currently dealing with an injury, do not wait until the small problems become bigger. Address acute injuries as soon as they arise to heal faster and get back to running pain-free!
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