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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In this episode, Dr. Evan Nelson describes why he created the Velocity Project, what the Velocity Project is, and how the Science on Track podcast is connected to the Velocity Project Mission.

Host: Evan O. Nelson, PT, DPT, PhD
Affiliation: University of Wisconsin–Madison
Role: Physical therapist, clinical researcher, and Director of the Velocity Project
Purpose:
The podcast aims to bridge the gap between scientific research on running injuries and real-world coaching practices, especially for youth and high school athletes.
Background:
- Dr. Nelson has nearly 20 years of experience treating runners and conducting research.

- He noticed a disconnect between research findings and their application in coaching, particularly for youth athletes.
The Velocity Project:
- Mission: Disseminate evidence-based knowledge to improve health, performance, and experience for youth runners.
- Inspiration: A conversation with a local coach revealed that even nearby professionals were unaware of relevant research findings.
Strategies for Knowledge Sharing:
1. Podcast: Features discussions between researchers and high school coaches to translate findings into practice.
2. Online Workshops: Short, accessible coaching seminars.
3. In-Person Seminars: Planned annual events with expert speakers.
4. Web & Social Media: Sharing research and updates through digital platforms.
Focus on High School Athletes:
- High school runners differ significantly from adults and collegiate athletes in physical and psychological development.
- The project aims to create tailored, evidence-based guidelines for high school or adolescent track & field or cross country athletes.

Music: Hungria Hip Hop - Meu Carona (Wilde Beats Remix) By Dj Wilde Beats is licensed under a Creative Commons License.