201. Should I change my cadence? Performance vs Injury Prevention

Today we dive into the world of running cadence; a commonly discussed but often not well practiced element of running performance and injury prevention.

Lydia breaks down what cadence actually is, why it may or may not matter, and how small changes in step rate can influence biomechanics, injury risk, and efficiency. Backed by evidence and real-world clinical experience, this episode offers a clear and practical take on whether (and how) you should adjust your cadence.

We cover:

• What cadence is and how to measure it

• The link between cadence, running economy, and injury risk

• How changing cadence affects loading patterns in the body

• Small changes matter; shoes and foot-strike patterns

• Anecdotal evidence from the clinic and on the trails

  
  

If you’ve ever wondered whether you should increase your cadence, or how to do it without causing new issues, this episode will give you the clarity (and caution) you need.

TIMESTAMPS:
00:00 Introduction to Cadence and Step Rate
01:58 Understanding Cadence: What It Is and Why It Matters
07:49 The Individual Nature of Cadence and Its Impact on Performance
11:23 Research Insights on Cadence and Running Biomechanics
20:31 Practical Applications: Adjusting Your Cadence Safely
28:11 The Balance of Cadence and Injury Prevention

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Thanks for tuning in!
TSSP x