12 Months to Marathon - Episode 55 - Why You Should be Focusing on Cadence

What Is Cadence? 

Let’s start with the basics. Cadence, in running, simply means how many steps you take per minute, often referred to as SPM or steps per minute.

Now, why is this important? Because cadence directly influences your stride length, impact forces, and overall running efficiency.

Runners with a higher cadence usually have:

• A shorter ground contact time
• Less vertical oscillation (which means less bouncing)
• Better running economy

And here’s the key thing: you don’t necessarily need to hit exactly 180 steps per minute, but most research shows that a cadence between 170 to 190 is optimal for most runners, especially when running at tempo or race pace."

Why Cadence Matters 

Okay, so why should you care about cadence?

Here are a few big reasons:

1. Injury Prevention
   A higher cadence means your feet are landing more underneath your body, rather than out in front. That reduces braking forces and impact on the knees, hips, and shins.
2. Efficiency
   When you reduce overstriding, you conserve energy. Every step becomes smoother, more rhythmic, and less taxing on your body.
3. Speed and Performance
   At higher speeds, cadence naturally increases. But if your cadence is too low, it’s like trying to sprint in slow motion—it just doesn’t work. Increasing cadence can help you hold a faster pace more comfortably.
4. Recovery
   A good cadence can even make your easy runs feel smoother and help your body bounce back quicker.

And here’s something important to remember: changing cadence isn’t about running faster—it’s about moving more efficiently. That’s the magic."

How to Find and Improve Your Cadence 

First, you need to know your baseline. You can measure your cadence in a few ways:

• Use a running watch with a cadence sensor
• Use a metronome app or music with beats per minute (BPM)
• Manually count steps over 30 seconds and multiply by 2

Once you know where you are, you can work on improving it—but gradually.

Here’s how:

1. Start Small
   Increase cadence by no more than 5% at a time. So if you’re running at 160 SPM, aim for 165—not 180 right away.
2. Use a Metronome or BPM Playlist
   Apps like RunCadence or songs with 170–180 BPM can help your brain and feet sync up naturally.
3. Focus on Form
   Keep your strides light and quick. Imagine running quietly—like you’re sneaking through a library. Less pounding, more gliding.
4. Drills
   Strides, high knees, and fast feet drills all help improve cadence and neuromuscular coordination.
5. Practice on Easy Runs
   Don’t wait until race pace. Practice your new cadence on recovery or aerobic runs where you can really focus on rhythm.

And remember, cadence isn’t one-size-fits-all. Taller runners may naturally have a slightly lower cadence than shorter runners—but improving your own efficiency is what counts.

When to Adjust Your Cadence 

"Now you might be wondering: when should you actually work on cadence?

• If you’re dealing with repeated injuries like shin splints, runner’s knee, or IT band issues.
• If your form feels sluggish or you notice a heavy, pounding stride.
• If you’re working on improving race pace or overall running economy.
• Or even if you just want to make running feel smoother and more effortless.

It’s a small change that pays big dividends over time.

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