Step Rate & Injury Risk in High School Runners⁠

(https://pubmed.ncbi.nlm.nih.gov/26818150/)

Presented by the Velocity Project

Guests: Dr. Lace Luedke (Physical Therapist &Researcher) and Coach Adam Frye (High School Coach)

Host: Evan O. Nelson

Episode Overview:

In this episode, we dive into the research behind step rate (cadence) and its influence on shin injuries and anterior knee pain in high school runners. Dr. Lace Luedke shares insights from her 2016 study published in Medicine & Science in Sports & Exercise, while Coach Adam Frye offers a practical coaching perspective on injury management and training adaptations.

Key Topics

Background & Motivation:

Dr. Luedke’s personal and clinical experiences with running injuries inspired her to explore how step rate might predict injury risk in young athletes.

Study Design:

High school cross country runners were assessed for step rate at both a fixed pace (8:00/mile) and a self-selected pace. Injuries were tracked over a 10-week season.

Main Findings:

Runners with lower step rates (<170 steps/min) were 5–6xmore likely to experience shin injuries.

No significant link was found between step rate and anterior knee pain in this study, possibly due to low incidence.

Coaching Challenges:

Coach Frye discusses the difficulty of individualizing training for large teams and the practical barriers to measuring and modifying cadence in a high school setting.

Practical Applications:

Step rate can be measured manually on a 400m track using simple tools like a stopwatch and counting steps.

Metronome-based cadence retraining (5–10% increase) is a feasible intervention, especially in off-season training.

Foot Strike Considerations:

While cadence changes may influence foot strike, abrupt transitions (e.g., to forefoot striking) can increase injury risk elsewhere(e.g., Achilles, foot).

Takeaways for Coaches:

Cadence is a modifiable risk factor for shin injuries and can be assessed without expensive tech.

Use simple tools like a stopwatch, whistle, and manual counting to assess step rate.

Introduce changes gradually, ideally in the off-season, to avoid overloading new tissues.

Metronome apps can help athletes internalize a new cadence without long-term reliance.

Follow and Learn More:

Instagram: @wisco.velocity

Facebook & LinkedIn: Velocity Project

Website: velocityproject.fammed.wisc.edu

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