Our first blog post is here! We hope it brings knowledge to your running and keeps you running longer! If you have any questions please email us or send us a message on our socials 😊

Now,  let’s talk cadence!

WHAT IS CADENCE? 🏃🏽‍♀️ 

Cadence is the number of steps you take per minute while running. The average runner’s cadence typically falls between 150-170 steps per minute (spm), but research shows that runners with cadences above 180 spm are less prone to injuries.

Why? A higher cadence helps reduce overstriding, which minimises impact forces on your body and promotes better running mechanics—ultimately lowering your risk of injury.

HOW TO CALCULATE YOUR CADENCE ⌚️ 

First, figure out your current cadence. The easiest way is to use a smart device like a sports watch.

No watch? No worries! Simply time one minute during your run (avoid the start or finish for accuracy) and count how many steps you take. If you count 160 steps, your cadence is 160 spm. Now you can start working towards increasing it!

HOW TO INCREASE YOUR CADENCE! 🏃🏽‍♂️ 

Once you know your cadence, you want to increase it gradually. Research suggests increasing it by about 5 spm at a time. So, if your cadence is 160 spm, aim for 165 spm on your next run. Many smart watches have a cadence display option, which helps track your progress during your run.

When you reach your target cadence (e.g. 165 spm), allow yourself to get comfortable before making another increase. A slow, steady progression helps your body adjust and reduces the risk of injury.

WHY IS YOUR CADENCE LOW? 🤷🏼‍♀️ 

There are several reasons why your cadence might be lower than ideal:

• Too much ground contact time – Your foot stays on the ground too long before pushing off again.

• Excessive vertical oscillation – If you bounce up and down too much, you waste energy and slow your cadence.

• Stride length – Overstriding (taking steps that are too long) can reduce cadence and put unnecessary stress on your joints.

THE ROLE OF STRENGTH & MOBILITY IN CADENCE 🏋🏽 

Your ability to increase cadence isn’t just about leg speed—it’s also about strength and mobility. Strong leg muscles (specifically glutes, quads, hamstrings, hip flexors, calves and tibialis anterior), back and core muscles help improve your running mechanics as well as reduce fatigue, making it easier to maintain an efficient cadence. Hip mobility is also important, as tight hips can limit your range of motion and make cadence adjustments more challenging.

DOES INCREASING SPM = FASTER RUNNING? 🤔 

Increasing your SPM doesn’t necessarily mean you’re running faster—it just means you’re taking quicker, shorter steps. However, better turnover improves efficiency, reducing wasted energy and allowing you to run faster without extra effort.

COMMON MISTAKES WHEN INCREASING CADENCE ❌ 

• Forcing an Increase Too Quickly – Trying to jump from 160 to 180 spm overnight can lead to overworked muscles, poor form, and injury. Gradual changes are key for sustainability! 

• Poor Running Form – Increasing cadence won’t help if your posture or foot placement is off. Be sure to have your running technique assessed to ensure you’re on the right track to efficient running and minimising injury.

HOT TIP TO KEEP YOUR CADENCE ON TRACK! 🔥 

A fun and simple way to maintain your cadence is by using music! Search for a playlist like “Running 165 spm” or create your own with songs that match your target beats per minute (bpm). Then, just run to the beat! 🎶

IN SUMMARY 👏🏻

✅ Find your cadence and assess where you’re at.

✅ Gradually increase by 5 spm at a time.

✅ Strengthen key muscles and improve mobility to support cadence changes.

✅ Address ground contact time, vertical bounce, and stride length.

✅ Use music to stay on target and track your progress.

At Flex and Flow Physio, we offer detailed running assessments to help you optimise your cadence, improve efficiency, and prevent injury. Send us a message to book your session today, and follow us on social media for more physio tips and running insights! 🏃‍♂️💨

By Suzanne Fraser

DPT, BHSc (Sp&ExSc)

Why Every Runner Needs Cross-Training 🏋🏽🏊‍♀️🧘🏻‍♂️ (not to be confused with CrossFit 😅)

If you love running, chances are you want to run more—not spend time doing other workouts. However, by adding in some cross-training your running will thank you later! 🙏🏻

Cross-training is your secret weapon for becoming a stronger, faster, and injury-free runner. Let’s break it down into why it matters, how to do it, and the easiest ways to fit it into your training 🫶🏻

Why Should Runners Cross-Train?

Running is a high-impact sport that repetitively stresses the same muscles. Over time, this can lead to muscle imbalances, overuse injuries, and plateauing performance. Cross-training fills in the gaps by:

✅ Preventing injuries – Balances weak areas and strengthens stabilising muscles

✅ Boosting endurance – Improves your aerobic fitness without extra impact

✅ Building strength & power – Helps you run faster, with better form

✅ Helping recovery – Keeps you moving while reducing strain

✅ Making training more fun – Avoids burnout and keeps things fresh

The Best Types of Cross-Training for Runners

1. Strength Training (2-3x per week)

If you only add one form of cross-training, make it strength training. It’s the single best way to improve power, endurance, and reduce your chance of injury. Focus on:

🙌🏻 Glute work (glutes are key to injury prevention). Think hip abductions, hip thrusts and side planks.

🙌🏻 Single-leg strength (when you’re running you’re only ever on one leg at a time). Try lunges, split squats, single leg squats, single leg deadlifts and single leg calf raises.

🙌🏻 Dynamic core strength (stability through motion). Add in some mountain climbers, Russian twists and roll outs. 

2. Cycling or Swimming (1-2x per week)

Want to build endurance without the impact? These are your go-to options 👏🏻 

3. Pilates or Yoga (1-2x per week)

Running tightens up your hips, hamstrings, and lower back—which leads to poor form and eventually injury or pain. Welcome mobility work 👏🏻 

✨ Yoga: Improves flexibility, balance, and breathing

✨ Pilates: Strengthens deep core muscles for better posture and stability

4. Rowing or Skipping (1x per week)

Need a full-body cardio workout that mimics running? These are killer options:

🚣 Rowing: Works the upper body, core, and legs

🥊 Skipping: Builds foot speed, endurance, and calf strength

How to Add Cross-Training to Your Routine ✨ 

Here’s a simple way to mix in cross-training without overcomplicating things:

✅ Strength training: 2-3x per week

👉🏻 Best for: ideally after a run or on easy days—so you’re not wrecking your legs before a key session

🚨 Avoid lifting heavy the day before a strength session

✅ Low-impact cardio (cycling/swimming): 1-2x per week on easy or rest days

👉🏻 Best for: Recovery days, rehab, or swapping an easy run when your body needs a break.

✅ Yoga or Pilates: 1-2x per week for mobility and injury prevention

👉🏻 Best for: Rest days, post-run stretching, or during any down time.

✅ Rowing or skipping: 1x per week for variety

👉🏻 Best for: A running alternative when you still want a solid cardio session.

Cross-training isn’t about doing less running—it’s about making your running better. By adding just a couple of short, smart sessions each week, you’ll feel stronger, run faster, and stay injury-free 🙌🏻