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Learn how increasing your step rate can improve your running technique
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Improving running technique is one of the most effective ways to enhance your performance. Turns out the repetitive, cyclic action of turning your feet over the pedals on your bike is a great analogy to apply when training your running technique.
When improving running technique, there has been more debate and research regarding running ‘form’ (I prefer the word ‘technique’) in the past few years than ever before, and our understanding of this topic will continue to evolve.
Should I run on my heels or my toes? Should I wear minimal shoes or not? The short answer is – it’s inconsistent and is based on the individual’s strengths and weaknesses. What works for you may not work for someone else, however this is a topic for another discussion.
Just like any exercise, running is a skill that can be trained with practice. Perform some strides before you run or during your warm up and focus on each one of these cues. Also, use your GPS watch to track your cadence and monitor your improvement. Eventually with practice and repetition it will become an automated skill, just like riding a bike.
Our expert podiatrists and physiotherapists can assess your running gait, help you improve your step rate, and prevent running injuries. Whether you’re a beginner or an experienced runner, we can help you run more efficiently and pain-free.
From Prevention to Performance. Book Your Running Assessment Today!
Step rate, also known as cadence, refers to the number of steps you take per minute while running. Increasing your step rate is one of the most effective ways to improve your running technique, reduce impact load on your knees, and decrease your risk of injury. Research shows that even a 5-10% increase in step rate can significantly improve your running efficiency and performance.
To measure your step rate, simply count the number of steps you take in one minute while running. Once you know your current cadence, you can use a metronome set to your desired rate to help train your body to adopt a faster step rate. Most GPS running watches also have a cadence feature that tracks your steps per minute automatically.
While individual step rates vary based on body size and running style, most research suggests that a step rate of 170-180 steps per minute is optimal for most runners. However, the most important thing is to find what works for your body and gradually increase from your current rate.
Absolutely. Running is a skill that can be trained and improved through practice and repetition at any age. By focusing on simple running cues like taking shorter, faster steps and maintaining a quiet footfall, you can retrain your running technique and make improvements within weeks of consistent practice.
With consistent practice, most runners begin to notice improvements in their running efficiency and reduced joint pain within 2-4 weeks. By performing strides during your warm-up and focusing on your running cues during each run, you can gradually make step rate improvement an automated skill, just like riding a bike.