Running Smart: How Cadence Can Improve Performance & Prevent Injuries
By Dr. Mo Mommersteeg, Chiropractor
Running: Simple, Yet Complex
Running is one of the most accessible forms of exercise—you just need a pair of shoes and an open road. But how you run plays a huge role in your performance, efficiency, and risk of injury.
In this blog, we’ll explore the importance of warm-up, cadence, and cool-down, and how small adjustments can help you run smarter, not harder.
Warm-Up: Preparing Your Body
Jumping straight into a run without preparation increases the risk of strain or injury. A proper dynamic warm-up activates muscles, increases mobility, and improves running efficiency.
Try adding these movements before your next run:
Leg swings (front-to-back and side-to-side)
Hamstring sweeps
Calf raises
High knees & butt kicks
Arm circles
This quick 5–10 minute routine primes your body for the miles ahead.
Cadence: The Key to Efficiency & Injury Prevention
Cadence refers to the number of steps you take per minute while running. Most experts recommend a target of 170–180 steps per minute for distance running.
Why it matters:
Overstriding (long, slow steps) increases impact forces through your legs and lower back.
A higher cadence shortens stride length, improves efficiency, and lowers joint stress.
Research shows that increasing cadence by just 7% reduces impact forces by nearly 6% per step.
How to improve cadence:
Use mental cues like “quick feet.”
Run with a metronome app or music set to your target step rate.
How to measure your cadence:
Use a running watch or fitness tracker.
Or count your steps for 15 seconds and multiply by four.
Run Smarter, Stay Injury-Free
Improving your running isn’t just about logging more kilometres—it’s about running efficiently and safely. Warm-ups prepare you, cadence keeps you moving efficiently, and cool-downs support recovery.
At Momentum Health & Chiro Townsville, our chiropractors can assess your running mechanics, identify areas of strain, and help you adjust your technique to prevent injuries and boost performance.
Cool-Down: Recovery Matters
Finishing strong means taking time to cool down. After your run, when muscles are warm, they’re more receptive to stretching. This helps reduce stiffness and improve recovery.
Focus on stretching:
Calves
Hamstrings
Quadriceps
Hip flexors
Hold each stretch for 20–30 seconds for best results.
Final Thoughts
A small tweak in your running form—like adjusting cadence—can have a big impact on performance and injury risk. Combine smart warm-ups, cadence awareness, and cool-downs, and you’ll set yourself up for long-term running success.
