Simple, and not easy
Most runners I see in the clinic with running related pain are running at about 155 steps per minute.
“I’ve tried new shoes.” “I’ve taken weeks off from running.” “Maybe I’m just getting old.”
Few things are less intuitive than taking a look at the thing I’ve done the most: Taking steps.
Along the way, I’ve even heard encouragement to stride out (take longer steps).
If you take longer steps, you don’t have to take as many, they said.
You’ll go faster, they told me.
It is more efficient they said.
They were well intentioned, and all things being equal, it makes sense.
All things aren’t equal!
For most people, approaching 180 steps per minute increases the efficiently of running and allow me to run faster or farther.
Here’s a short explanation for why longer strides (fewer steps per minute) is less efficient.
As I stride out, my initial foot contact is in front of me and for a brief moment has a braking effect. Not enough to bring me to a stop, but it is another thing to overcome in my quest to go farther or faster.
The unrelenting accelerating force of gravity means that the fewer steps I take, the higher I have to vault myself into the air on each step to overcome it. I’m not out here to propel myself into the air, but to propel myself forward.
More steps per minute mitigates these energy thieves.
Up to a point. That point is one of the magical numbers in running: 180 steps per minute.
180 is not perfect, but it does approach it!
Every runner is unique, but 180 steps per minute is within 5% of almost everyone’s optimal pace.
If you aren’t loving your run anymore, check your cadence.
If you change it, do it in 10 step per minute increments for portions of your run as there will be a muscular learning curve of perhaps 6 months.
Hamstrings and gastroc/soleus will work differently, so expect some soreness.
If you have been experiencing foot pain or shin pain, you can look forward to less of that!
As always, if you are love your run, don’t change a thing!
Cheers
Happy Running!