When a runner hits the ground with longer stride even at a slower speed, in the human body, force is transferred from foot to the end of spline causing run to slowdown when heal strikes the ground. In a few distances, it may cause damages to tendons, ligaments, ankle joints, knees joints, hips joints and lower back.

The best method is to run with higher cadence because it allows foot landing to be under body centerline where the whole body acts as shock observer and takes all impact force which results in easy motion as forward motion is easy. After all, there is no resisting force as over striding creates more impact force.

Credit: RUN, Mark Lidster, Pic.1

So the thumb rule to run with the best cadence is strike your feet underbody, as ideal cadence is 180SPM which may vary from 175 to 210.

For endurance runners, short strides on mid or front foot under the centerline of the body provide great protection or fewer injuries and build better performance.

Basic things to consider while running;

  • Run Posture
  • Stride Length
  • Foot Landing
  • Breathing

As the truth is, none is born runner; in fact, it is practice and training.


  1. RUN and walk help in reducing injuries, good practice if the runner is feeling pain in the run.
  2. Running is mind game so never give up policy works best to beat PR (personal records)
  3. Lastly RUN is practice if you donโ€™t perform regularly/frequently then you lose potentiality.

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