Running Economy and Longevity

By Tiffany Gust MS, USA Certified Triathlon Coach

Most consistent runners are primarily interested in three things: getting faster, being able to run longer without getting injured, and running farther. These objectives help maintain motivation and longevity in running.

You may be asking yourself, “How do I run faster?” It can be hard to know where to start, so it helps to have a little background.

According to Isabel S. Moore, running economy (RE) has a strong relationship with running performance and modifiable running biomechanics are a determining factor of RE. Two aspects of running can lead to an increase in speed. The first is increasing stride length. The second is increasing stride frequency, also known as running cadence.

Running cadence is the number of steps per minute a person takes during a run. It’s also known as stride frequency, step frequency, or foot turnover. It is also associated with increased speed, improved endurance, and decreased risk of injury.

The number of steps you take per minute depends on several factors. One of the most notable is your height. Taller runners moving at a constant speed tend to have a longer stride and a slower cadence than shorter runners. The shorter runner must take more rapid steps to cover the same ground in the same amount of time.

In addition, running on an incline or decline affects cadence. When running uphill, you tend to increase your cadence. Consequently, your step length shortens. These two factors help you adapt to the increased energy demand of running uphill.

A study published in Medicine & Science in Sports & Exercise also noted reduced VO2 consumption with a higher cadence. This means that with a higher cadence, you can maintain a certain aerobic level of work with less energy spent, decreasing fatigue.

Braking forces are also reduced when running at a higher cadence. Your peak braking force is the amount of horizontal force needed to slow down the forward momentum of a runner. It’s what happens when your front foot hits the ground and sends energy into your leg from front to back.

A 2019 study, published in the Journal of Orthopaedic & Sports Physical Therapy, found that when peak breaking forces were higher, runners had a greater risk of injury. So the more steps you take per minute, the smaller your stride; the smaller your stride, the less force you’ll need to slow down or stop. This contributes to a reduced risk of injury.

If you are interested in learning more about your running gait, how to reduce your risk of injury, or how to get back to running due to an injury, Intermountain Sports Performance can help. Call 435-251-2256 or 435-251-3733 to learn more about their Performance Running Program, Running Gait Analysis, and High-Performance Aging Programs.

“So the more steps you take per minute, the smaller your stride; the smaller your stride, the less force you’ll need to slow down or stop. This contributes to a reduced risk of injury.

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