The Running Channel Podcast 19: Should You Change Your Running Cadence?
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May 27, 2023 A lively chat about whether changing your running cadence could help performance. Conversation includes run club warmups and drills, and tales from a fast 10,000m night. They dig into GPS and pacing quirks, plus practical tips on shoe rotation and foam recovery.
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Cadence Is Individual, Not A Magic Number
- Cadence is steps per minute and varies by person, pace, and distance rather than a universal target like 180 spm.
- Height, stride length and speed interact so elites range widely (160–200+ spm) even at similar paces.
Speed Comes From Balancing Turnover And Stride
- Faster pace usually increases both cadence and stride length, but changing one drastically can cause overstriding.
- Efficient speed gains balance a modest rise in both turnover and stride length, not extreme changes.
Start Runs With Higher Turnover
- Start long runs with a slightly higher cadence and shorter, shuffly steps to reduce impact and warm muscles.
- Use a quicker turnover early to avoid overstriding while you warm up into your natural rhythm.