Why Runners Start Feeling Pain This Time of Year
As the weather warms up across St. Louis and surrounding areas, more people are getting back into running. It is also one of the most common times we see running-related injuries.
Many runners push through pain like shin splints, knee discomfort, or tight hips. In many cases, there is one overlooked factor contributing to these issues: cadence.
What Is Running Cadence
Cadence refers to the number of steps you take per minute while running.
A lower cadence often leads to longer strides and more time spent on the ground, which increases impact on your joints and soft tissue.
Why Cadence Matters for Injury Prevention
When cadence is too low, runners tend to overstride, increasing stress on the body. This is commonly linked to:
- Shin splints
- Runner’s knee
- Hip pain
- Achilles irritation
- Foot and ankle injuries
By slightly increasing cadence, runners can reduce impact, improve efficiency, and decrease strain on the body.
What Is a Good Running Cadence
Most runners benefit from a cadence between 160 and 180 steps per minute.
If you are new to cadence training, start near the lower end and increase gradually over time.
How to Measure Your Cadence
There are several simple ways to measure your cadence:
Smartwatch or Phone
Most modern fitness trackers provide cadence data automatically.
Video Analysis
Record yourself running at a comfortable pace for about 20 seconds. Count your steps and multiply by three.
Metronome or Music
Run to a beat between 160–180 beats per minute to help train your rhythm.
How to Safely Improve Your Cadence
Avoid changing too much too quickly. Instead:
- Increase cadence by 5–10 percent
- Focus on quicker, lighter steps
- Maintain upright posture
- Do not confuse cadence with speed
It may feel unnatural at first, but your body will adapt with consistency.
How Physical Therapy Helps Runners Stay Injury-Free
At Axes Physical Therapy, we evaluate how your body moves and identify the root cause of pain.
Your plan may include:
- Running gait and cadence analysis
- Strength and mobility testing
- Targeted exercise programs
- Movement and form corrections
We help runners build efficiency, reduce pain, and stay active long term.
Start Running Smarter This Spring
As activity levels increase this time of year, small inefficiencies can quickly turn into injuries.
If you are dealing with pain or want to prevent it, now is the time to address it.
Axes Physical Therapy has locations across Greater St. Louis, Southern Illinois, and Columbia, Missouri, making expert care convenient wherever you are.
Schedule a Free Injury Screening
If you are experiencing running-related pain or want to improve your performance safely, our team is here to help.
Schedule a free injury screening or request an appointment today:
https://axespt.com/request-an-appointment/
https://axespt.com/locations/
Don’t wait until discomfort slows you down – let’s keep you moving, pain-free. Schedule an appointment or visit AxesPT.com today to take the first step toward feeling your best!
