First, for us non-native English speakers, to define cadence :)
So, what does cadence mean?
Rhythmic flow of a sequence of sounds or words: the cadence of language. ... the flow or rhythm of events, especially the pattern in which something is experienced.
Poetic kind of definition.
However, in running lingo, it's more straightforward :)
In running, cadence is often defined as the total number of steps you take per minute. One easy way to measure your cadence for running is to count the times your feet hit the ground in 60 seconds. Running cadence can also be defined as the number of steps one foot takes per minute.
Latest "thing" I discovered is the importance of rhythm. Or, cadence... Something I intuitively felt as extremely important ( in the end each sport/movement is built around some kind of rhythm...) while swimming. Specially with my favourite technique - butterfly.
It's one of the most important aspects of barefoot/minimalist running, and somehow it's probably the most overlooked or misunderstood one.
Here's what I gathered from more experienced athletes out there ( references are at the end of the post):
"Almost anytime I am out running and something doesn’t feel right – yep, it can most often be corrected by cadence.
The magic number is 180 steps per minute. Of course, if you can manage a higher cadence, you’re doing great! To get an idea of what this “magic number” is, visit this (or any other) metronome site . Set the slider bar to 180 beats per minute and hit start. Count off in your head to the beat . . . one, two, three, four. (A cautionary note, don’t emphasize the first “beat” or you may find yourself driving your left foot into the ground on every “one” count.)
When something doesn’t feel right – pounding through my body, excessive noise from feet (slapping), hot spots developing (in minimalist shoes or barefoot)- I check my cadence. More often than not, I have slacked off on my cadence.
Why does cadence matter so much? Well, if your cadence is below 180 steps per minute you are likely striding out, pushing off, or being inefficient in one way or another. A high cadence requires you to significantly shorten your stride. By shortening your stride, you tend to run lighter (no pounding or slapping) and you are less likely to “push-off” (no blisters).
A couple of final notes – running with a higher cadence does NOT necessarily mean increase your pace or “run faster”. It simply means increase the number of times your feet touch the ground. Also, keeping your knees bent helps with lighter impact. Lastly, think “lift your foot, lift your foot” as you run. This will reduce the likelihood of blister-creating “push-offs”.
sources of knowledge:
https://tonyriddle.com/ - highly recommend to listen/watch this extraordinary human.
https://www.myfivefingers.com/
Live long and prosper.
And try barefoot run at least once :)