Step Rate, often known by runners as “cadence”, is the total number of running steps per minute. Step rate is a common topic of discussion amongst runners, athletes, trainers, therapists, and exercise enthusiasts. One reason for this is that step rate can influence injury risk and cause potential setbacks in training.
Some common running-related injuries include: Bone Stress Injuries (BSI), Patellofemoral Pain Syndrome (PFPS), Shin Splints, Achilles Tendonitis, IT Band Syndrome, and many more.
What altering step rate can do for injury prevention:
- Adding one additional step per minute can decrease your risk of a Bone Stress Injury (BSI) by 5%.
- Increasing step rate can reduce likelihood of developing Medial Tibial Stress Syndrome (shin splints).
- Reduce likelihood of developing Patellofemoral Pain Syndrome (PFPS) and reduce pain in runners with Patellofemoral Pain (PFP).
- Reduce load placed on hips and knees during running.
One way step rate (or cadence) can be modified is by instructing runners to run to the beat of a pre-set metronome. Typically, step rate changes of 5-10% are recommended with a gold standard of 180 steps/min, but this can vary case by case.
While changes in step rate may be beneficial for performance and injury prevention, further evaluation of running form and mechanics may be warranted and can be performed by our team of licensed Physical Therapists at FX Physical Therapy.
Bramah C, Preece SJ, Gill N, Herrington L. A 10% Increase in Step Rate Improves Running Kinematics and Clinical Outcomes in Runners With Patellofemoral Pain at 4 Weeks and 3 Months. The American Journal of Sports Medicine. 2019;47(14):3406-3413. doi:10.1177/0363546519879693
Kliethermes SA, Stiffler-Joachim MR, Wille CM, et al Lower step rate is associated with a higher risk of bone stress injury: a prospective study of collegiate cross country runnersBritish Journal of Sports Medicine 2021;55:851-856.
