The Run Smarter Podcast Latest Research: Cadence Updates, Running Frequency For Marathon Training, HIIT Workouts For Performance, Plantar Plate Injuries
Sep 28, 2025
Discover the latest insights on running cadence and its surprising ability to cut knee impact forces by 20%. Explore how adjusting training volume affects marathon performance, with an intriguing link between reduced sessions and faster times. The benefits of HIIT workouts are highlighted, revealing that just two sessions a week may offer optimal performance gains for recreational runners. Finally, delve into the often-overlooked topic of plantar plate injuries, including diagnostic techniques and how to differentiate them from other forefoot conditions.
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Small Cadence Change, Big Impact
- A moderate cadence increase (5β10%) shifts foot strike closer to the center of mass and reduces vertical loading rates.
- This biomechanical change can lower knee peak impact by ~20% without changing running speed.
Better Joint Alignment With Higher Cadence
- Increasing cadence reduces knee valgus and hip adduction and shortens ground contact time, improving load distribution across the limb.
- These kinematic shifts help protect runners prone to patellofemoral pain and tibial stress injuries.
Practical Cadence Retraining Steps
- Use a treadmill and auditory cues when retraining cadence to keep speed constant and avoid unintentionally running faster.
- Employ metronomes or tempo playlists and check cadence periodically on your watch to maintain gains.
