Written by Jim Levesque, Head Coach at Grit Endurance. Learn more about Coach Jim here!
Cadence, the number of steps you take per minute, is one of the most important elements of your running that you can change to become more efficient. A good target for most runners is at least 85 or more steps per minute per leg, or about 170+ total. When cadence drops, runners usually make up for it with longer strides, and that leads to overstriding, which is when the foot lands well out in front of the body, often heel-first, with the leg nearly straight. Each of those steps works like a small brake, hurting your momentum. A quicker cadence naturally shortens your stride, so your foot lands closer to your body, not out in front. That gives you a softer, more balanced landing with less braking and less jarring force through your knees and hips. The result is a smoother, more efficient stride that’s easier to hold late in a race. To increase your cadence, try to improve it incrementally over time, not all at once, and use tools like a metronome app on your phone to align your foot strikes to a beep. Be quick on your feet, and let your speed come from turnover rather than reaching forward. Hopefully these tips help you level up your running!
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