How can cadence affect your time and prevent injury?

Running Smart: Small Changes for Better Performance and Fewer Injuries

Running is both a simple and complex sport. While it’s easy to grab a pair of shoes and head out the door, how you run can have a significant impact on your performance and injury risk. Here are a few key factors to consider the next time you go for a run:

Warm-Up: Prepare Your Body for the Miles Ahead

Running is both physically and mentally demanding, and like any other activity, jumping straight into it without preparation can increase your risk of injury. Before your next run, try a dynamic warm-up to activate your muscles and improve mobility. Exercises like leg swings, hamstring sweeps, calf raises, high knees, butt kicks, and even arm circles can help prepare your body for the demands of running. A proper warm-up sets the stage for a more efficient and enjoyable run.

Cadence: The Key to Efficiency and Injury Prevention

Cadence refers to the number of steps you take per minute while running. Many beginners naturally take longer, less frequent strides, which can be beneficial for sprinting but less ideal for long-distance running. Overstriding increases impact forces traveling up through the leg and even into the lower back—potentially leading to injuries.

One study found that increasing your cadence by just 7% can reduce the total impact forces traveling through your foot by 5.6% per step. This can enhance running efficiency and reduce strain on your joints.

To assess your cadence, use a running watch or count the number of steps you take in 15 seconds and multiply by four. A good target cadence for most runners is between 170-180 steps per minute. If you need to increase your cadence, try using internal cues like focusing on "quick feet" or external cues like running to a metronome set to your target step rate.

Cool-Down: Recover for a Better Tomorrow

After your run, your muscles are warm and more receptive to stretching, making it the perfect time to focus on flexibility. Stretching the calves, hamstrings, quadriceps, and hip flexors can help improve recovery and reduce post-run stiffness. Aim to hold each stretch for 20-30 seconds to maximize its benefits.

This is just the tip of the iceberg when it comes to running mechanics and injury prevention. In the coming months, we’ll dive deeper into common running-related injuries to help you stay healthy and injury-free out on the trails!