Understanding Cadence, Stride Length, and Foot Strike in Running
If you’ve ever had a running niggle that just won’t go away — shin splints, sore knees, tight calves, or plantar fasciitis — you’re definitely not alone. We see it all the time at the clinic.
Often, it’s not that you’re doing anything wrong, but something in the way you run might just need a little tweak — especially when it comes to how often your feet hit the ground (cadence), how far they reach (stride length), and where they land (foot strike).
Let’s break it down in plain English — no fancy jargon, just the good stuff you can actually use on your next run.
What’s Cadence (and Why Should You Care)?
Cadence is simply how many steps you take in a minute while running. Most runners sit somewhere between 150–170 steps per minute. Elite runners often hit closer to 180, but don’t worry — you don’t need to chase that number.
What we do know is that gently increasing your cadence — even by 5–10% — can:
- Make your stride shorter and more efficient
- Help you land more softly
- Reduce the load on your knees, hips and shins
Basically, you bounce around less and absorb impact better. That means fewer aches and less chance of injury.
Stride Length: Bigger Isn’t Always Better
If you’re overstriding (i.e. reaching your foot too far in front of your body), you’re probably landing with your heel in front of your centre of mass — almost like you’re putting the brakes on with every step.
That kind of running can lead to:
- Knee pain
- Shin splints
- Tight hamstrings
- Hip or lower back tension
By shortening your stride just a little and keeping your steps a bit quicker, your foot lands more underneath you — meaning less braking, less stress, and a smoother ride overall.
Let’s Talk Foot Strike (Yes, Midfoot Running Comes In Here)
Now onto foot strike — which is where your foot lands when it hits the ground. You’ve probably heard terms like:
- Heel strike
- Midfoot strike
- Forefoot strike
Lots of runners think they need to force a midfoot landing to avoid injury — but here’s the thing: you don’t need to obsess over it.
In most cases, when you slightly increase your cadence and shorten your stride, your foot naturally starts landing more underneath you — and that often shifts your strike pattern closer to midfoot without you having to think about it.
Midfoot running isn’t some magic bullet, but it’s a more efficient, balanced landing that can reduce impact forces and help ease load on your knees and hips. When it happens naturally (and not forced), it’s often a really positive change.
How It All Ties Together
So here’s how it works in real life:
- If you increase your cadence a little…
- You’ll likely take shorter, quicker steps…
- Which brings your foot closer under your body…
- Which often helps you land more around your midfoot instead of slapping your heel out in front…
- And all of this = less impact, smoother running, and fewer injuries.
Pretty cool, right?
How to Start Making Small Tweaks
You don’t need to overhaul your entire running style overnight. In fact, we don’t recommend it. Start small:
- Use a running watch or app to track your cadence
- Try bumping it up by just 5–10%
- Think “quick and light” — imagine running over hot coals
- Don’t force a midfoot landing — let it happen as your stride adjusts
- Strengthen your calves, glutes and core to support the changes
Not Sure If Your Running Style Is Causing Pain?
If you’ve been dealing with a recurring injury, or something just doesn’t feel right when you run, that’s where we come in.
At Invigor Health (Bondi Junction & Maroubra) we offer:
- Running analysis
- Strength and movement analysis
- Rehab and performance plans
- And yep — shockwave therapy if you’ve got a stubborn tendon issue that won’t shift
We’re not about quick fixes or trendy running fads — just practical, personalised support that actually helps you run pain-free.
Want to Get Back to Running Without the Pain?
Come visit us in Bondi Junction or Maroubra
Book online or give us a ring — we’re happy to chat
Let’s help you run smoother, stronger, and injury-free