The average recreational runner has a cadence of approximately 160 steps per minute. This cadence is often coupled with over-striding, which creates a braking effect when the foot lands in front of the body. Consequently, runners often experience pain or injury in the ankles, knees, and hips. 

 

Research indicates that a 180 cadence is a more efficient step rate. At this more efficient rate, the foot naturally lands more beneath the body’s center of gravity and there is less stress on the joints and bones.

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