At KEVOS, we are dedicated to providing design drafting services and engineering solutions to support your journey, whether it’s for a product, an idea, or health-focused goals. While we focus on engineering, we believe in holistic approaches to achieving success, whether in business or physical well-being. That’s why we’re sharing some valuable information on running form and cadence—something that’s not only beneficial for runners but also for those interested in optimizing physical performance. Below, we explore how proper cadence can significantly reduce running injuries and improve your overall performance.

How Running Cadence Impacts Injuries and Performance

When a runner strikes the ground with a longer stride, even at slower speeds, the body experiences more force. This force transfers from the foot all the way up to the spine, causing the body to slow down, especially as the heel makes contact with the ground. Over time, this repetitive impact can lead to injuries in the tendons, ligaments, ankle joints, knees, hips, and even the lower back.

The key to minimizing these injuries lies in adjusting your running cadence. Cadence refers to the number of steps a runner takes per minute (SPM). The ideal running cadence has been shown to be 180 SPM, although it can vary between 175 to 210 SPM depending on individual factors such as running experience and fitness level.

By running with a higher cadence, you ensure that your foot lands directly underneath your body's centerline. This placement allows the entire body to act as a shock absorber, distributing the impact more evenly and reducing the force that can cause injury. Unlike long strides, which create more impact force, higher cadence enables smoother, more efficient forward motion with less resistance and less risk of injury.

Cadence and Injury Prevention for Endurance Runners

For endurance runners, adjusting your stride to a shorter length and ensuring that your foot lands under your centerline (either mid or front foot) can provide protection and reduce injury risk. Shorter strides help reduce the strain on your joints and tendons while allowing you to maintain a steady rhythm and momentum.

Key Points for Runners:

• Run Posture: Keep your body upright, engaging your core to support your movements.

• Stride Length: Focus on shorter, quicker steps rather than overextending your stride.

• Foot Landing: Ensure your foot lands beneath your body’s centerline to act as a shock absorber.

• Breathing: Maintain controlled breathing to optimize oxygen intake and performance.

The reality is that no one is born a runner—it’s all about practice and training. With consistency, you can improve your cadence, stride, and overall form to reduce injury and boost performance.

Practical Tips for Runners

1. Run and Walk to Prevent Injuries: If you experience pain while running, consider incorporating walk intervals into your routine. This approach can help prevent injury while still building endurance and stamina.

2. Running is a Mental Game: To push past personal records (PRs), maintain a “never give up” attitude. Mindset plays a significant role in overcoming mental and physical barriers during training and races.

3. Consistency is Key: Regular training is essential for improvement. If you don’t run frequently enough, you won’t build the necessary endurance or technique to improve your performance over time.

The Health Benefits of Running

Regular running not only enhances performance but also has a wide range of positive health impacts. Some of the significant benefits include:

• Improved Cholesterol Levels: Running can help regulate cholesterol, reducing the risk of cardiovascular disease.

• Better Insulin Sensitivity: Endurance running improves insulin levels and glucose metabolism, which can help manage or prevent diabetes.

• Increased Bone Density: Weight-bearing activities like running help improve bone strength and density.

• Lower Body Fat Percentage: Running is an excellent way to burn fat and maintain a healthy body composition.

• Increased Blood Volume: Running improves cardiovascular function and increases blood volume, which enhances overall fitness.

• Boosted Hemoglobin and Myoglobin Levels: Running increases the levels of oxygen-carrying proteins in the blood, improving endurance and recovery.

• Stronger Immune System: Consistent running helps boost immune function, leading to better overall health.

• Enhanced Brain Function: Running stimulates the production of brain hormones that can improve mood, focus, and cognitive function.

• More Efficient Muscle Enzymes: Running helps your muscles become more efficient at converting energy, improving performance during physical activity.

How KEVOS Can Support Your Health and Business Goals

This article serves as an informative guide for those looking to improve their running performance and reduce the risk of injury by focusing on the importance of cadence and proper technique. At KEVOS, while we specialize in design drafting and engineering solutions, we also believe that overall well-being is key to success in any venture—whether it’s physical, mental, or business-related.

If you’re looking to optimize your physical performance or need assistance with design drafting for your next project, KEVOS is here to support you. Our team offers expert design and engineering services, helping turn your ideas into actionable plans. Whether you’re designing a product, building a business model, or simply looking for ways to improve your health and performance, we can help.

Contact KEVOS today for a consultation and see how we can assist you in achieving your goals.