Ignore the 180 cadence myth — find your natural rhythm

What to Do

Don't fixate on hitting 180 steps per minute (SPM). Research shows optimal cadence for most runners falls between 165-175 SPM and varies significantly based on height, speed, and individual biomechanics.

Why It Works

The 180 SPM target originated from coach Jack Daniels' observations of elite runners at the 1984 Olympics, but it was an average, not an ideal. At the 100K World Championships, elite cadences ranged from 155 to 203 SPM. Taller runners naturally have lower cadences. Only speed and height significantly affect individual cadence.

Tips

• If your cadence is below 160 at moderate pace, a modest 5-10% increase may help reduce joint stress
• Increasing cadence slightly tends to shorten stride and reduce overstriding, which can help
• Use a metronome app or music at your target BPM if you want to experiment
• Cadence naturally increases as you run faster — it's not a fixed number