Loading rates

Cadence vs Footstrike

How we run determines the amount of impact forces acting on our body


Some factors impact this more than others. Cadence and footstrike are two of the biggest.


Cadence is a measure of how many steps taken per minute. 


Footstrike the angle of the foot at ground contact: heel strike vs forefoot strike. 


A 2019 research paper (here) looked at the change in loading rates between increasing running cadence vs transition from a heel strike to a forefoot strike.


Change in footstrike was more effective at reducing loading rates than changing cadence


Reduction in vertical average load rates:


Forefoot strike: 49.7% 

Faster cadence: 16% 


That's a 3x times the reduction in loading with a transition to forefoot strike.


Reduction in vertical instantaneous load roads


Forefoot strike: 41.7%

Faster cadence: none as the change was not statistically significant 


How does the PR1 fit into this?


The PR1 is designed to help runners develop a consistent forefoot strike. The ability to maintain this form over the course of your run, regardless of conditions is the PR1's greatest strength. With repeated use, you will learn to run with a controlled forefoot strike without having to think about it, the sign of real motor learning.


The graph below shows the consistency in forefoot strike in a runner using the PR1s (green line) vs a runner without. 


Start running better today with our PR1 Insoles. Feel free to drop us a line if you have more questions. We're here to help!


Charlie Bennett

Founder of Pareto Athletics

323.484.8946