Running Cadence and Knee Pain: A Simple Change for Long Term Gain

Running is a popular form of exercise, but knee pain can make the whole experience difficult and frustrating. One underrated factor is running cadence—the number of steps taken per minute. The relationship between knee pain and running cadence is well studied and even minor changes quickly and significantly improve knee pain.

What is Running Cadence?

Running cadence, is the number of steps taken per minute while running. It plays a critical role in running biomechanics and impact running efficiency and injury risk. A typical cadence ranges from 160 to 180 steps per minute.

How Do I Know if I Need to Change My Running Cadence?

If you are running regularly and are concerned about your cadence, there are a few simple ways to check your running cadence:

• Use a running app. Lots of running apps monitor your running cadence for you.
• Counting how many steps your take in 15 seconds and multiply it by 4.

If your running cadence is below 160 steps per minute, you might be at risk of developing knee pain and bone stress injuries.

Tips for Optimising your Cadence:

• Gradual Adjustment: Don’t try to dramatically increase it overnight, this will actually increase the load going through your knees. Gradually work on increasing your step rate by 5-10% per week.
• Don’t just run faster – a common mistake people make is to run faster. It’s important to maintain your running pace, as you are aiming to increase your cadence, not running speed.
• Use a Metronome or Running App: This can help you maintain a consistent step rate and make adjustments as needed during your runs.
• Focus on Form:. Aim for a midfoot or forefoot strike rather than heel striking, as this can help reduce the impact on your knees.
• Strength and Flexibility Training: Incorporate strength and flexibility exercises into your routine to improve muscle balance and joint stability.
• Listen to Your Body: Listen to your body and be mindful of any signs of discomfort or pain. If you experience persistent knee pain, please book in with our physiotherapists for an assessment, personalized advice and guidance on returning you to running.

By paying attention to running cadence, you can protect your knees and enjoy running with less pain and risk of injury. Adjust gradually and focus on good form to keep your knees happy and healthy on every run.

If you have any further questions or concerns about knee pain, running technique or how best to minimise your risk of injury, please book in to speak one of our experienced physiotherapists.

References:

• Kliethermes SA, Stiffler-Joachim MR, Wille CM, et alLower 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.
• Luedke LE, Heiderscheit BC, Williams DS, Rauh MJ. Influence of Step Rate on Shin Injury and Anterior Knee Pain in High School Runners. Med Sci Sports Exerc. 2016 Jul;48(7):1244-50. doi: 10.1249/MSS.0000000000000890. PMID: 26818150.
• Dos Santos AF, Nakagawa TH, Lessi GC, Luz BC, Matsuo HTM, Nakashima GY, Maciel CD, Serrão FV. Effects of three gait retraining techniques in runners with patellofemoral pain. Phys Ther Sport. 2019 Mar;36:92-100. doi: 10.1016/j.ptsp.2019.01.006. Epub 2019 Jan 18. PMID: 30703643.
• Willy, R, Willson, J, Clowersm K, Baggaley, M, Murray, N 2016, ‘The effects of body-borne loads and cadence manipulation on patellofemoral and tibiofemoral joint kinetics during running’, J Biomech, vol 49, pp 4028-4033.