Optimal running cadence

Short and quick steps, 180 footstrikes per minute, stride low to the ground.

A higher stride rate forces smaller steps, this makes feet to land more directly under the body avoiding overstriding, which decreases injuries and increases efficiency.

Avoid spending too much time on the ground with each step, a high turnover pushes the body forward quickly.

Running with a step rate 5–10% greater than one's preferred can substantially reduce lower extremity joint moments and powers, and has been suggested as a possible strategy to aid in running injury management. (...) This increased muscle activity in anticipation of foot-ground contact likely alters the landing posture of the limb and the subsequent negative work performed by the joints during stance phase. Further, the increased activity observed in the gluteus maximus and medius suggests running with a greater step rate may have therapeutic benefits to those with anterior knee pain.

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Natural and effective running cadence.

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