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RUNNING CADENCE >> HOW TO ADJUST YOUR STEPS PER MINUTE

0 6 months ago

You want to increase your running speed and cut down your time but aren’t sure where to start. Many of us have experimented with changes in steps per minute. But the simple matter of how many steps you take in a minute has a complicated relationship with training and performance.

Running cadence is the measurable frequency of your stride or steps. There are conflicting opinions on ideal running cadence: some say “higher is better,” and others encourage  “whatever feels comfortable.”

So which is it? In this article, discover how running cadence and performance are connected and how to effectively adjust your own step rate.

WHAT IS THE IDEAL RUNNING CADENCE?

It was Jack Daniels — the elite running coach, not the other one — who famously observed Olympic runners with cadences above 180 steps per minute (SPM). Ever since then, cadence has been associated with efficient performance. His takeaway was the more times your feet hit the ground, the faster you will run.

You’ve probably heard of the magic 180 as the number to aim at. However, Coach Daniel’s interesting observation has been taken out of context and promoted as a one-size-fits-all quick fix. It would be great if we could break our personal record simply by increasing our cadence to 180 steps per minute. But that’s not a realistic goal for everyone.

So how can we increase our steps per minute? We need to take a closer look at the relationship between running cadence and running performance.

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