Chicago Runners: Boost Speed & Prevent Injuries by Increasing Your Cadence
If you're a runner in Chicago you know this city has amazing lakefront trails and urban routes—but also its fair share of pavement pounding and injury risk.
As a physical therapist working with Chicago runners, one question I hear all the time is:
“How can I run faster and stay injury-free?”
Here’s my number one piece of advice—hands down:
👉 Increase your cadence.
What Is Running Cadence?
Cadence refers to how many steps you take per minute while running. Most recreational runners naturally fall in the 150–170 steps per minute range, while elite runners often hit 180 steps per minute.
Whether you're jogging along the Lakefront Trail, doing speedwork near Grant Park, or squeezing in miles before work in River North, your cadence can make or break your performance.
Why Chicago Runners Should Care About Cadence
If you're logging regular miles on the lake front trail or doing long runs through South Loop and the Museum Campus, a small tweak in cadence can make a big difference. Here’s how:
✅ Reduces stress on joints – perfect for runners on hard concrete sidewalks
✅ Improves running efficiency – get more out of every step on your route
✅ Helps prevent common injuries like shin splints, runner’s knee, and plantar fasciitis
You Don’t Have to Jump to 180 Right Away
While 180 steps per minute is often considered the “gold standard,” you can start by increasing your cadence gradually. Even going from 160 to 170 steps per minute can improve your form and reduce injury risk.
Use your GPS watch or a running app (Garmin, Strava, or Runkeeper) to track your cadence. Or download a metronome app to help pace your steps.
Final Thoughts
If you're a Chicago runner, working on your cadence might be the simplest way to run stronger and reduce your risk of injury.
This isn’t just for elite runners. I’ve seen weekend warriors, 5K newbies, and marathoners alike benefit from this one change.
Need help analyzing your running form or recovering from a nagging injury? I’d love to help—right here in Chicago’s South Loop or River North neighborhoods.