REF-883 · Schubert et al., 2013 · Sports Health: A Multidisciplinary Approach, Vol. · Paper · PubMed

Influence of Stride Frequency and Length on Running Mechanics: A Systematic Review

A-fairly strong evidenceMeasured on a mixed groupWritten before October 2026, being re-checked

Many recreational runners get injured each year, and changing stride frequency or length is a commonly advocated, simple change to running form. Two reviewers searched PubMed, CINAHL Plus, SPORTDiscus, PEDro and Cochrane (January 2012, repeated June 2012) for studies that manipulated stride frequency or length at a constant speed and measured running kinematics or kinetics.

Ten studies qualified. There was consistent evidence that a higher stride rate reduced centre-of-mass vertical excursion, ground reaction force, shock attenuation, and the energy absorbed at the hip, knee and ankle. The authors conclude that an increased stride rate (shorter stride) appears to reduce several key biomechanical factors associated with running injuries.

Participants

Ten studies (abstract: "Ten studies met the criteria"); all but 1 had a limited number of participants, and most used only male participants.

Protocol

Searches of PubMed, CINAHL Plus, SPORTDiscus, PEDro and Cochrane by 2 independent reviewers (January 2012; repeated June 2012).
Inclusion: manipulation of stride frequency or length at a constant speed; outcomes of running kinematics or kinetics.
Quality appraised by 2 reviewers with a modified Quality Index for non-randomised studies. Level of evidence 3 (authors' rating).

Key Results

Increased stride rate consistently reduced: centre-of-mass vertical excursion, ground reaction force, shock attenuation, and energy absorbed at the hip, knee and ankle joints.
Methodological differences among studies: overground vs treadmill running, duration of test conditions; speed held constant but either self-selected or fixed.
All but 1 study had a limited number of participants; most used only male participants.

Practical Application

Across ten studies that changed stride frequency at a constant speed, a higher step rate (a shorter stride) consistently lowered vertical bounce, ground reaction force and the energy absorbed at the hip, knee and ankle. To "should I raise my cadence to avoid injury?": a modest increase is a reasonable, low-risk way to reduce the load each stride puts through the joints, but no study here showed it reduces injuries.
The effect is on biomechanical risk factors, not injury incidence; frame a cadence change as load redistribution, not a guaranteed fix.
Inference, not tested here: the size of the change needed is not in this abstract; the base's step-rate trial REF-620 used small increases of the runner's own step rate.
Not from this paper; the base's own practice: training-load progression remains the main lever for running injury (REF-565, REF-619).

Limitations

Ten studies, all but 1 small; mostly male participants.
No meta-analysis; studies differed in overground vs treadmill running, test duration and how speed was set.
Outcomes are kinematic and kinetic, not injury rates.
Written from the abstract and record metadata only (full text not read).
How this entry was checked and changed
Why this level

systematic review of mostly small, non-randomised studies with methodological differences, no pooled estimate