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Cadence of 180 steps/min to treat and reduce risk of running injury

Discussion in 'Biomechanics, Sports and Foot orthoses' started by Craig Payne, Dec 10, 2011.

  1. NewsBot

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    Determining if muscle activity is related to preferred stride frequency during running in the water and on land
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    Effects of stride frequency and foot position at landing on braking force, hip torque, impact peak force and the metabolic cost of running in humans.
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    Walking at the preferred stride frequency minimizes muscle activity
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  9. Freeman

    Freeman Active Member

    1973 when I was doing a physiology of exercise lab at Acadia University, Wolfville, Nova Scotia (Land of Evangeline for those interested in Longfellow's works) we did a comparison of heart rates, CO2 ouput compared to stride frequency on treadmill. It was amazing to see the positive effect on heart rate and CO2 output by increasing stride frequency. Aside from the mechanical benefits described above, there is valid rationale for a quicker rather than slower turnover rate. Gravity being a factor both ways. The only way one can take fewer strides while running is going higher which cause higher rate rate, greater CO2 output and more mechanical stress from overcoming gravity.
     
  10. Freeman:

    Unfortunately, it is not that simple. Previous research has clearly shown that there is an optimal stride rate/stride length for a given running velocity for each runner in regards to their metabolic efficiency during running. Peter Cavanagh and Keith Williams (I have done some research with Keith at UC Davis) did the classic paper on this over three decades ago (Cavanagh PR, Williams KR: The effect of stride length variation on oxygen uptake during distance running. Med. Sci. Sports Exercise, 14: 30-35, 1982). They found that runners tend to self-select their stride length/stride frequency to minimize their metabolic rate during running.

    The other thing that annoys me about this "180 steps/minute discussion" is that it does not acknowledge the fact that there may be very different optimal stride rate/stride frequency for an individual depending on the leg length of the runner, dependent on their running velocity, depending on whether the goal is injury reduction, depending on whether the goal is metabolic efficiency or depending on whether the goal is positive conditioning effect. In other words, the optimal stride frequency for one runner may change depending on whether they want to conserve the most energy, they want to avoid injury or they want more to improve their speed of running/racing.

    In summary, this "180 steps/minute" recommendation for running stride frequency that is now circling through the internet is 1) not based on good science, 2) does not take into account body morphology, 3) does not take into account that stride frequency will change depending on running velocity, and, finally 4) is only considering injury rates and not minimizing metabolic economy or training effects. Oversimplifying this complex central-nervous system mediated choice of stride frequency in runners by saying that it's always better to run with shorter strides is simply misleading and, in my opinion, is a disservice to runners and those who treat running-related injuries.
     
  11. Griff

    Griff Moderator

    Hot off the press for you Kevin:

    Full text: http://bio.biologists.org/content/5/1/45
     
  12. Freeman

    Freeman Active Member

    Kevin, I agree it is not simple. The factors you mentioned are significant. 180 steps a min are likely a"rounded off average", I would guess. For each person there is an optimal rate. The assumption may also exist that people's strides from left to right at are equal. I believe that impairments to symmetrical hip flexibility/range are in part responsible for step length and step speed. Pain in hip flexors and hamstrings may affect turnover rate. When I assess runners, I watch, listen and count. I believe that to the untrained runner, they may and unaware that running with a slow turnover rate is less efficient and more injurious than running with a quicker rate. This varies from person to person. For a runner to be "all they could be" it is wise to find out what that rate is for them. In most instances, I would surmise that people run with a slower turnover rate than what is most efficient for them. As one who has coached running and swimming since 1972, I do not believe that people will do what is most efficient for themselves.
     
  13. Freeman, while I agree that swimming technique can definitely be made much better with coaching, I don't agree that experienced runners can't self-select the running stride length/stride frequency that is the most metabolically efficient. This classic research from Peter Cavanagh and Keith Williams does not support your belief that runners can't choose, by themselves, what the most efficient running style is for them.

     
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    The effect of cadence on the muscle-tendon mechanics of the gastrocnemius muscle during walking
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    THE EFFECT OF STEP RATE MANIPULATION ON FOOT STRIKE PATTERN OF LONG DISTANCE RUNNERS
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    Stride Frequency And Injury Rates In Recreational Runners Training For A Half-marathon
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    Effects of Intrinsic Foot Strength and Step Rate Manipulation on In-Shoe Maximum Force in Recreational Runners
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    Effective Force Application Between Various Stride Frequencies While Running at Constant Velocity
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    Not running, But:

    Four weeks of high cadence training alter brain cortical activity in cyclists
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    Effects of human running cadence and experimental validation of the bouncing ball model
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    Effect of stride frequency on thermoregulatory responses during endurance running in distance runners
    Tatsuro Amano et al
    Journal of Thermal Biology; 23 August 2016
     
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    Independent effects of step length and foot strike pattern on tibiofemoral joint forces during running.
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  28. Craig Payne

    Craig Payne Moderator

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    The effect of cadence on the muscle-tendon mechanics of the gastrocnemius muscle during walking
    S. F. Brennan et al
    Scandinavian Journal of Medicine & Science in Sports
     
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    Effects of step length and step frequency on lower-limb muscle function in human gait
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    Increasing preferred step rate during running reduces plantar pressures
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    Lower extremity joint loads in habitual rearfoot and mid/forefoot strike runners with normal and shortened stride lengths
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    .
     
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    Self-optimization of Stride Length Among Experienced and Inexperienced Runners.
    Hunter I et al
    Int J Exerc Sci. 2017 May 1;10(3):446-453.
     
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    Press release:
    Running experts: You've already hit your stride
    July 26, 2017
    Study says the right running stride for you is the one you naturally use
    USA Track and Field consultant Iain Hunter and U.S. Olympian Jared Ward have a message for runners: Don’t mess with your stride.

    A new study by the duo of BYU professors finds the stride length people naturally choose is the best for them, whether they are experienced or inexperienced runners. That means whatever shape you are in — marathon warrior or weekend jogger — stick with what you’re doing.

    “Don’t worry about changing your stride length,” said Hunter, a professor of exercise science at BYU. “You should just leave it alone or you’re going to use more energy in the end.”

    The study, published in the International Journal of Exercise Science, measured the energy use of 33 runners while carrying out various strides during a 20-minute run. Of those runners, 19 were experienced runners (meaning they averaged at least 20 miles a week) while 14 were inexperienced runners (people who have never run more than 5 miles in a week).

    During their runs participants used five different stride lengths: their natural stride, and then strides of plus and minus 8 and 16 percent of their normal stride. Subjects maintained the adjusted strides thanks to the assistance of a computer-based metronome, which beeped each time their foot should’ve hit the treadmill. Meanwhile, researchers measured the energy output of the runners with masks that recorded the amount of oxygen used.

    The results found both the experienced and the inexperienced runners were most efficient when they were using their preferred stride. Thus, athletes and coaches don’t need to alter a runner’s stride length when economy is the main concern.

    “Just let it happen; it doesn’t need to be coached,” Hunter said. “Your body is your best coach for stride length.”

    Hunter and Ward would know — both are experienced runners and both have trained and researched high-level distance runners for years. Ward, of course, finished 6th in the marathon at the 2016 Olympics and recently finished in the top 10 of the 2017 Boston Marathon.

    Ward, an adjunct faculty in the BYU statistics department, said the takeaway is similar to that of elite runners: Be very careful if you’re trying to alter your stride if efficiency is your main concern.

    “Many people are advocating for various ‘optimal’ running forms, but this study shows even novice runners shouldn’t try to run any different than their body naturally does,” he said. “Enjoy running and worry less about what things look like.”

    Hunter’s expertise has led him to carry out biomechanical analyses for USA Track and Field for the past 14 years. He is headed to London this August with Team USA for the World Championships, where he will help film and analyze U.S. athletes during competitions.

    Kelly Lee, a BYU undergraduate, and James Tracy, a former BYU steeplechase athlete and a current grad student, were also coauthors on the paper.
     
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    Self-optimization of Stride Length Among Experienced and Inexperienced Runners
    Hunter, Iain; Tracy, James B.; and Ward, Jared
    International Journal of Exercise Science: Vol. 10 : Iss. 3, Pages 446 - 453. 2017
     
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    Shifting the Musical Beat to Influence Running Cadence
    Jeska Buhmann et al
    Proceedings of the 25th Anniversary Conference of the European Society for the Cognitive Sciences of Music, 31 July-4 August 2017, Ghent, Belgium
     
  38. Romanair

    Romanair Member

    The only thing the study tells me is, that an unaccustomed stride length is more costly.
     
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    Optimal stride frequencies in running at different speeds
    Ben T. van Oeveren, Cornelis J. de Ruiter , Peter J. Beek, Jaap H. van Dieën
    PLoS ONE12(10): e0184273. https://doi.org/10.1371/journal.pone.0184273
     
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