Is your running cadence leading to stress fractures?

If you’re an injury-prone runner, chances are you’ve explored every avenue to stay healthy–from physiotherapy and cross-training to extended periods of rest. But if you haven’t already examined your running cadence, it might be the missing piece.

A new study from Rowan University School of Osteopathic Medicine suggests that simply increasing your step turnover could reduce the risk of stress fractures by more than five per cent.

What is cadence?

Cadence refers to the number of steps a runner takes per minute. A common benchmark is 170 to 180 steps per minute (spm), though this varies depending on factors like height, build and even terrain. For example, winter running on icy surfaces may naturally boost cadence as runners shorten their stride for stability.

You can track cadence using most smartwatches or manually by counting your steps for 30 seconds while running and doubling that number.

If you’ve been complimented on your long, loping stride, it might come at a cost. A longer stride typically means fewer steps per minute, more ground contact time and greater impact forces on your joints.

“Increased cadence reduces tibial stress fracture probability, peak hip adduction angle and overall forces exerted on the hip and knee,” the study reports.

Researchers found that runners who log eleven or more kilometres per day could reduce their stress fracture risk by more than five per cent simply by shortening their stride length by 10 per cent.

Improving your cadence doesn’t just reduce injury risk–it can also enhance running efficiency and lead to faster times.

Previous studies on cadence correlate with these findings, emphasizing that increasing your cadence is a simple and effective way to reduce the risk of stress fractures, without major changes to running style.

How to improve your cadence

There are several effective strategies for adopting a more efficient, joint-friendly step pattern.

Dynamic drills: start with drills, such as A-skips, B-skips and some hops, before heading out for your run to improve stride mechanics.

Strides: after your run, incorporate three to four fast and controlled 50-100m strides can allow you to emphasize a rapid turnover.

Pace-matching: tackle an easy run with a friend with a quicker cadence and try to match their rhythm.

Music or metronome: listen to music with the same beats per minute as your target cadence or set a metronome during treadmill sessions to really perfect your turnover.