Decide Whether Cadence Needs Adjusting
Do not change a comfortable rhythm unless the change addresses a clear training or movement problem.
Move beyond the 180 myth and look for a problem worth solving.
Retire the universal 180 target
The famous number came from observations of elite runners, not a rule for every body and pace. Easy running commonly uses a lower cadence than fast racing.
Look for useful clues
Cadence work may help when video and running feel show a reaching step, strong braking sensation, loud landing, or repeated load-related discomfort.
Understand the trade-off
A small cadence increase at the same pace usually shortens each step and can reduce load at some joints, while shifting work toward other tissues such as the calves and Achilles tendon.
Put it into practice
- Identify the specific problem you want to change.
- Use video or a trusted observer when investigating overstriding.
- Choose no change when running is comfortable and repeatable.
You can state a clear reason for adjusting cadence and the response you will monitor.
Increasing cadence can shift load toward the calves, feet, and Achilles tendon. It does not guarantee injury prevention.