Cadence basics
The 180 Cadence Myth
The number 180 is famous, but beginners should treat it as context rather than a target everyone must hit.
Where the number helps
180 can remind runners that very long, slow steps may create braking. It is a useful clue when cadence is extremely low for the pace.
Why it is not a rule
Cadence changes with pace, height, leg length, terrain, fatigue, and shoes. Easy runs often use a lower cadence than fast racing.
Better beginner target
Start from your natural cadence. A useful first target is often about 5 percent above the cadence you already use at that same easy pace.
Practice safely
Use short metronome segments during easy runs. Stop forcing the number if your calves, breathing, or form feel worse.