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

NewsBot · Jul 26, 2023

Increasing Step Rate Reduces Peak and Cumulative Insole Force in Collegiate Runners
Madden, Thomas S.; Hawkins, David A.
Medicine & Science in Sports & Exercise ():10.1249/MSS.0000000000003261, July 24, 2023. | DOI: 10.1249/MSS.0000000000003261

Abstract
Increasing step rate has been proposed to reduce overuse injury risk in runners by reducing the magnitude of musculoskeletal loading. While estimating structure-specific loads is challenging, during level running, changes in a runner’s vertical ground reaction force (vGRF) may provide insight to changes in their musculoskeletal loading. Further, vGRF can be approximated using force sensing insoles.

Purpose
The primary goal of this study was to examine changes in peak insole force and cumulative weighted peak force (CWPF)/km with increased step rate in collegiate runners. The secondary goal was to determine whether sacral acceleration correlates with insole force when increasing step rate.

Methods
12 collegiate distance runners ran 1000 m outdoors at 3.83 m/s at preferred and 10% increased step rates while insole force and sacral acceleration were recorded. CWPF/km was calculated from insole force based on cumulative damage models. The effects of step rate on peak insole force and CWPF/km were tested using paired t-tests or Wilcoxon tests. Correlation coefficients between peak axial (approximately vertical) sacral acceleration times body mass and peak insole force were calculated on cohort and individual levels.

Results
Peak insole force and CWPF/km decreased (p < 0.001) with increased step rate. Peak axial sacral acceleration did not correlate with peak insole force on the cohort level (r = 0.35, p = 0.109) but did within individuals (mean r = 0.69-0.78, p < 0.05).

Conclusions
Increasing step rate may reduce peak vGRF and CWPF/km in collegiate runners. Therefore, clinicians should consider step rate interventions to reduce peak and cumulative vGRF in this population. Individual-specific calibrations may be required to assess changes in peak vGRF in response to increasing step rate using wearable accelerometers.
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NewsBot · Jan 7, 2024

A One Session Gait Retraining Protocol with Metronome Augmentation Increases Cadence in Novice and Recreational Runners
Angie Huber, Dave Verhoff
IJSPT Vol. 19, Issue 1, 2024January 01, 2024

Background
Running is a common leisure physical activity that carries a risk for running related injury (RRI). Non-experienced runners are more likely to sustain RRIs. One form of gait retraining focuses on increasing cadence to improve running biomechanics related to RRI. Protocols for increasing cadence must be pragmatic to be implemented into clinical practice.

Hypothesis/Purpose
The purpose of this study was to determine if a pragmatic protocol including one instructional session, followed by independent gait retraining with metronome augmentation resulted in increased cadence and altered biomechanics in novice and recreational runners.

Study Design
Randomized Controlled Trial

Methods
Thirty-three novice or recreational adult runners completed a 12 Minute Cooper Run on an indoor track. Variables measured during the 12 Minute Cooper Run included distance, rate of perceived exertion (RPE), heart rate (HR), and 3-D biomechanics using inertial measurement units (IMUs). After baseline testing, the intervention group received instruction and five minutes of gait retraining at a cadence set 5-10% higher than baseline with metronome augmentation (Pro Metronome- Tempo, Beat; by Xiao Yixiang). They then ran two to three times a week for two weeks up to 30 minutes per session with the metronome set at the new cadence. After two weeks, repeat testing using the same protocol was completed. A Mann-Whitney U test analyzed differences between groups.

Results
Cadence at one minute (p = 0.037) and average cadence over the entire run (p=0.002) increased in the intervention group only with a large effect size (Cohens d = 0.837). No other group differences were found.

Conclusion
A pragmatic gait retraining protocol with metronome augmentation including one instructional and four to six independent sessions over a two-week duration increased cadence without negative effects on HR, RPE, distance. Biomechanics did not change with this intervention. Further research with pragmatic gait retraining protocols that increase cadence are needed with larger sample sizes, repeated measures over time, across runners of various abilities and experience levels.
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NewsBot · Apr 13, 2024

Increasing cadence with a metronome and running barefoot changes the sagittal kinematics of the lower limbs and trunk
Alejandro Molina-Molina
Journal of Sports Sciences: 11 Apr 2024

The purpose was to compare two non-laboratory based running retraining programs on lower limb and trunk kinematics in recreational runners. Seventy recreational runners (30 ± 7.3 years old, 40% female) were randomised to a barefoot running group (BAR), a group wearing a digital metronome with their basal cadence increased by 10% (CAD), and a control group (CON). BAR and CAD groups included intervals from 15 to 40 min over 10 weeks and 3 days/week. 3D sagittal kinematics of the ankle, knee, hip, pelvis, and trunk were measured before and after the retraining program, at comfortable and high speeds. A 3 × 2 mixed ANOVA revealed that BAR and CAD groups increased knee and hip flexion at footstrike, increased peak hip flexion during stance and flight phase, decreased peak hip extension during flight phase, and increased anterior pelvic tilt at both speeds after retraining. In addition, BAR increased ankle plantar flexion at footstrike and increased anterior trunk tilt. Both retraining programs demonstrated significant moderate to large effect size changes in parameters that could reduce the mechanical risks of injury associated with excessive knee stress, which is of interest to coaches, runners and those prescribing rehabilitation and injury prevention programs.
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NewsBot · May 2, 2024

Camparing strides: The impact of running cadence in zero drop shoes

This study looks at whether cadence (steps per minute) is affected by the type of footwear worn during running. By taking more or less steps while running, foot ground contact time is affected effecting the force expressed on the human body. Ground contact time is the amount of time the foot spends on the ground during each stride and by having more contact time on the ground, runners’ joints and muscles are impacted greater potentially increasing risk of injury. The overarching question is “How is running cadence affected when running in zero drop running shoes in comparison to running in shoes with drop?” I hypothesized that cadence can be manipulated by wearing different shoe types and that zero drop will increase cadence. The methods include having a self-determined participant run on a treadmill in all 3 types of footwear (habitual, zero drop and barefoot). They run for a 2-minute period, 2 times in each shoe and cadence, stride length and foot strike position is then calculated. The data presented so far shows that zero drop has a greater cadence and that stride length decreases as cadence increases. The relevance of this research is that it allows for runners to better understand the footwear they are wearing and how it may be contributing to injury. By increasing cadence, the foot spends less time on the ground causing less force and chance of injury. Therefore, zero drop shoes, having a higher cadence provides runners with data on how to choose.
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NewsBot · Nov 18, 2024

Running Cadence and the Influence on Frontal Plane Knee Deviations
Jacob R. Peterson et al.
Clin. Pract. 2024, 14(6), 2491-2498; https://doi.org/10.3390/clinpract14060195

Background: Patellofemoral pain is one of the most common injuries in recreational runners, with significant implications for dynamic knee valgus. The knee valgus angle can be corrected surgically or with a more conservative non-operative approach. Increasing running cadence may be an effective biomechanical gait retraining intervention to reduce knee valgus and thus patellofemoral pain. The primary purpose of this study was to examine if an increase in cadence could change the knee valgus angle. Methods: Ten asymptomatic recreational runners were recorded running on a treadmill during control and experimental intervals. Each interval lasted five minutes, and participants ran at 100% and 110% of their baseline cadence. Peak angles of knee valgus were compared between both intervals using the video analysis software application Dartfish Express. A paired sample, a two-tailed t-test, was used to determine the significant difference between bilateral frontal plane knee angle measurements during both intervals. Results: The average decrease in knee valgus measured in control versus experimental intervals was 2.23° for the right leg and 2.05° for the left leg, with a significance of p < 0.001 and p < 0.001, respectively. Conclusion: The results indicated a statistically significant decrease in angles of dynamic knee valgus, attributable to increased cadence. These changes in knee valgus angle are likely to have a positive impact on preventing and reducing pain associated with PFP
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NewsBot · Dec 31, 2024

Effect of running cadence on tibial acceleration: implications for
runners experiencing stress injuries
Victoria Hilfiker
Thesis

Purpose
The purpose of this study was to determine the influence of cadence modification on
tibial acceleration (TA) in the interest of exploring potential methods to reduce the incidence of
stress-related running injuries.
II. Methods
Eleven injury-free distance runners were recruited to run at 6 different cadences with
acoustic pacing. An inertial measurement unit (IMU) containing an onboard triaxial
accelerometer was mounted on the right medial distal tibia to record acceleration at each of these
paces. A repeated-measures ANOVA was conducted to determine differences in tibial
acceleration over varying cadences. Effect sizes (╖2
and Cohen’s d) were examined to determine
meaningfulness of the results. Secondary analyses were conducted to determine potential
covarying effects.
III. Results
The repeated measures ANOVA indicated that cadence significantly affected peak axial
tibial acceleration (F=7.59, p<0.001, ╖2=0.43). Post-hoc tests showed that peak axial TA was
significantly lower at the fastest cadence compared to the slowest cadence (p<0.001, Cohen’s
d=0.813, mean difference=1.085 g). At lower cadences, females have exceptionally higher TA
(p=0.01), and the difference in TA among females from their slowest to fastest cadence was
significant (p<0.001). The difference in TA among males from slowest to fastest cadence did not
change significantly (p=0.78).
IV. Conclusion
The hypothesis was fully supported: TA decreases as cadence increases. Upon further
examination, these differences were driven primarily by females. A decrease in TA is indicative
of decreased external force being applied to the tibia. Results of this study suggest that increasing
cadence while maintaining the same speed could result in potentially lowered risk of injury, and
is especially important for females.
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NewsBot · Apr 28, 2025

Biomechanical Strategies to Improve Running: Cadence, Footwear, and Orthoses—A Quasi-Experimental Study
Yves Lescure et al
Source

Background: Running-related injuries are often associated with biomechanical inefficiencies, particularly in the sagittal and frontal planes. This study evaluates the effects of three interventions—reduced heel-to-toe drop (HTD) shoes, increased cadence, and inversion foot orthoses—on key kinematic parameters: ankle dorsiflexion, knee flexion, and hip adduction (measured at foot strike and at their respective peak joint angles during the stance phase). Methods: Nineteen recreational runners (ten males and nine females; mean ± SD: age 26.4 ± 4.3 years; height 174.2 ± 7.8 cm; weight 68.3 ± 9.6 kg; BMI 22.5 ± 2.1 kg/m2) participated in a 3D motion capture study under five experimental conditions: baseline (10 mm HTD, no cadence adjustment, no foot orthoses), full intervention (5 mm HTD, +10% cadence, orthoses), and three partial interventions: HTD combined with orthoses, HTD combined with increased cadence, and cadence increase alone. Kinematic changes were analyzed for statistical significance. Results: The full intervention significantly increased ankle dorsiflexion at foot strike (from 8.11° to 10.44°; p = 0.005) and reduced peak knee flexion (from 45.43° to 43.07°; p = 0.003). Cadence adjustments consistently produced improvements, while orthoses and HTD alone showed effects on ankle flexion only. Conclusions: Combining structural (HTD and orthoses) and dynamic (cadence) modifications optimizes running biomechanics, providing evidence-based strategies for injury prevention and performance enhancement.
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NewsBot · May 7, 2025

Influence of Step Rate Manipulation on Foot Strike Pattern and Running Economy
Youngwook Kim et al
J Sport Rehabil. 2025 Feb 24:1-8.

Context: With the rise in distance running, there is an increasing interest in reducing running-related injuries and improving performance. Foot strike patterns (FSP) and step rate (SR) are key factors in managing the external forces generated during foot contact in running. Adjusting SR may help alter FSP and improve running economy (RE), yet its effects on recreational runners are not fully understood. Thus, this study aimed to examine if SR manipulations are sufficient to shift FSP and whether the manipulations change the RE.

Design: Cross-sectional study.

Methods: Eighteen healthy recreational runners' (age: 30.2 [7.6] y) foot strike angle was calculated using 2D video motion analysis, and submaximal VO2 was measured while running on a treadmill during preferred and adjusted (±5% and ±10%) SR conditions. Foot strike angle was used to predict strike index and quantify FSP, and submaximal VO2 was analyzed to determine RE.

Results: Predicted strike index was significantly different between preferred SR and the -10% (P = .002), -5% (P = .002), and +10% (P < .001) SR conditions. Submaximal VO2 was significantly increased in the -10% (P < .001) and -5% (P = .002) SR conditions.

Conclusion: SR manipulations were sufficient to alter foot strike angle and predicted strike index in recreational runners, leading to moderate to significant changes in RE. These findings suggest that SR manipulation can be a useful tool for influencing FSPs and optimizing RE to enhance performance and reduce injury risk.
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NewsBot · Jun 5, 2025

Duty Factor Dominates Stride Frequency to Modify Musculoskeletal Peak Loading in Running
Pieter, Fiers et al
Medicine & Science in Sports & Exercise ():10.1249/MSS.0000000000003715, April 4, 2025. | DOI: 10.1249/MSS.0000000000003715

Background/purpose

Adjusting running style can influence musculoskeletal loading, thereby altering injury risk. Duty factor, defined as the ratio of contact time to stride time, along with stride frequency, have been linked to peak loading in previous studies, though their specific influences remain unclear. This study elucidates how duty factor and stride frequency, both individually and in tandem, affect peak loading at an individualized constant speed, enhancing our understanding of how changes in running pattern affect musculoskeletal loading.
Methods

Nineteen female novice runners ran on treadmill at 90% of their individually preferred running speed. Subjects were instructed to adjust duty factor and/or stride frequency according to a specific protocol. Ground reaction forces and motion capture data were recorded. Peak loading was assessed through maximal vertical ground reaction force, maximal resultant joint reaction forces and maximal extensor and flexor moments of the lower limb joints using an inverse dynamics approach. Mixed-effect models were utilized to analyze the individual and combined effects of duty factor and stride frequency on peak loading.
Results and discussion

Increasing duty factor consistently reduced peak loading across all metrics except hip extensor and flexor moments, which showed an increase. In contrast, the relationship between stride frequency and peak loading varied across loading metrics. Increasing stride frequency reduced peak knee and hip extensor moments, had no effect on maximal vertical ground reaction force or peak joint reaction forces, but increased peak hip flexor moment. Surprisingly, when controlled for duty factor, stride frequency also became a determinant of maximal vertical ground reaction force and peak joint reaction forces, leading to unexpected increases in peak loading as stride frequency increased.
Conclusions

This study establishes duty factor as the primary factor in modulating peak loading in running. Stride frequency may also affect peak loading, but its effect varies based on individual characteristics and the metric considered.
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NewsBot · Aug 13, 2025

Injury Rates and Cadence Change after Cadence Retraining with Faded Feedback versus a
Pragmatic Protocol: Randomized Controlled Trial with a 6-month Follow-up.
Angie Huber
Dissertation

Purpose/Hypothesis: Cadence retraining improves running biomechanics, yet the effect on
running related injury (RRI) occurrence is unknown. Cadence retraining protocol parameters also
vary. The purpose of this study was to investigate if cadence retraining resulted in a reduced RRI
occurrence in the novice runner, and to compare protocols focused on pragmatism versus motor
learning concepts.
Subjects: Fifty novice runners (Female n=34, Male=17, mean Age 34.7 years, BMI 26.8 kg/m2
)
Materials and Methods: Participants were randomly assigned metronome augmented cadence
retraining Intervention Group 1 (6-week faded feedback), Intervention Group 2 (2-week
pragmatic), or a control group. Cadence was extracted from a Garmin Venu Sq during a
controlled Cooper 12-minute run at 0 and 6 weeks and from an infield run at 3, 4, 5 and 6
months. RRI occurrence was surveyed at all time points.
Results: Repeated Measures 3-Way ANCOVA indicated both Intervention Groups increased
cadence equally at 6 weeks. At 3, 4, 5, and 6 months both protocols resulted in greater cadence
compared to a control group, however, the Intervention Group 1 retained the cadence greater
than Intervention Group 2. Neither intervention reduced RRI occurrence.
Conclusions: Increasing cadence did not prevent RRI’s. Cadence retraining increased cadence,
however, a protocol that applied faded feedback resulted in greater retention of cadence.
Clinical Relevance: To retain an increased cadence, retraining protocols should include
metronome augmentation, faded feedback, and graduated increase in running time. Cadence
retraining should not be prescribed for RRI prevention in isolation.
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NewsBot · Aug 23, 2025

The Influence of Running Cadence on
Biomechanics and Injury Prevention: A
Systematic Review
Inês Figueiredo , Miguel Reis e Silva , José Eduardo Sousa0
Source

Running is a widely practiced physical activity with well-established health benefits. However, it is
frequently associated with overuse musculoskeletal injuries. Among the modifiable biomechanical variables,
increasing cadence, defined as the number of steps per minute, has emerged as a promising target for
reducing injury risk by altering impact forces and load distribution. The aim of this review was to
systematically evaluate and critically appraise the scientific evidence on the effects of running cadence
modification on biomechanics and injury prevention in adult runners. Following PRISMA (Preferred
Reporting Items for Systematic Reviews and Meta-Analyses) guidelines, a systematic search was conducted
in PubMed, Scopus, and Web of Science (2009-2025). Eighteen studies were included, encompassing
randomized controlled trials, quasi-experimental studies, cross-sectional analyses, and systematic reviews.
Cadence was the main variable examined in relation to biomechanical or clinical outcomes. Data were
extracted by three independent reviewers, and a narrative synthesis was performed due to methodological
heterogeneity.
A moderate increase in cadence (typically 5-10%) led to consistent biomechanical improvements, including
reduced vertical ground reaction forces, lower loading rates, shorter stride length, and improved lower limb
alignment. These adaptations were associated with reduced stress on the tibia, knee, and hip joints.
Importantly, cadence modification did not negatively affect metabolic cost and, in some cases, enhanced
running economy. Auditory cueing strategies facilitated adherence, and evidence suggested a preventive
effect on injuries such as patellofemoral pain and tibial stress fractures. Cadence retraining appears to be a
low-cost, accessible, and effective strategy to optimize running biomechanics and potentially reduce the
incidence of overuse injuries. Further high-quality prospective studies are needed to confirm its long-term
clinical and performance-related benefits
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Cadence of 180 steps/min to treat and reduce risk of running injury

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

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For Sale: 3D Digital Orthotic Laboratory - Cadence Orthotics

Doing a 180 on the short foot exercise

180K bill for simple foot procedure sparks payment fight

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