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Tag: technique

Is the 180 cadence important for runners?

Within the running community there is frequently a great deal of discussion and even fixation with the running form or method with plenty of opinions, lots of comments from guru’s with plenty of dogma and not much science to understand nearly all of the dogma. The perspectives from the so-called experts and exactly how a runner should really actually run can be quite variable and frequently contradictory, which could leave the regular athlete somewhat bewildered. There are numerous issues to the numerous running techniques for instance how and where the foot hits the ground as well as the placement of the knee and pelvis. One that a short while ago got a great deal of consideration has been the cadence. This cadence is related to how fast the legs turn over, usually measured as the number of steps taken in a minute.

There are a number of methods to ascertain the cadence and there are apps which they can use to determine the cadence. It is just a issue of counting the number of steps the runner normally takes in a time period and then calculating that to 1 minute. Clearly there was recently a growing pattern touting for athletes to cut short the stride length while increasing the speed that the legs turn over ie increase the cadence. The dogma was that if you can get the cadence close to 180 steps/minute then this is in some way an essential option to decrease the risk of exercise related injury and increase performance. This particular 180 steps/minute was popularized by the well-known running coach Jack Daniels. He primarily based this about his studies of athletes and step cadences during the 1984 Olympics. He extensively promoted the 180 as an ideal for just about all runners to target.

Since then, the research has shown that the cadence in runners is normally fairly varied with a few as low as 150-160 and others are just over 200 steps a minute. It does appear to be a very personal thing with no one suitable cadence. It does seem that each runner will likely have their very own perfect cadence and will also differ among runners. Reducing the stride length to boost the cadence may appear to have some gains and that's based on several studies, however just what is just not backed up is raising it to that particular mythical 180 cadence that has been greatly proposed. It may help with runners who are overstriding and teach them never to reach so far ahead when running. It does seem to assist runners that have difficulties with their knees as it can reduce the loads in the knee, but it will however increase the strains in other places, therefore any changes is required to be carried out little by little , carefully and progressively.

What is most vital for athletes to be familiar with is that this is particularly individual and it is a matter of working out by yourself or with the assistance of a skilled running technique instructor what's right for you as the individual. One issue which comes out in relation to all the hoopla close to cadence is always to never be enticed by the latest fad or expert and try to find the more balanced and thought of viewpoints.