Review Adaptation and Keep What Helps
A cadence change is successful only when it becomes useful running, not because a watch displays the planned value.
Judge the change by comfort, load, and repeatability rather than the target number.
Remove the cue periodically
Run without the metronome and check the data afterward. The new rhythm should begin to appear without constant conscious control.
Review the whole response
Compare effort, pace, landing feel, calf and Achilles load, soreness, and next-day recovery. A better-looking number with worse running is not progress.
Keep, reduce, or stop
Keep a small change that improves the intended problem and remains comfortable. Reduce or stop it when discomfort, stiffness, or excessive attention persists.
Put it into practice
- Run some sessions without a rhythm cue.
- Compare the original problem, effort, pace, and recovery.
- Keep, reduce, or stop the experiment based on the whole response.
The intended improvement appears with less conscious effort and without worsening comfort or recovery.
Persistent pain, stiffness, or altered gait is a reason to stop the experiment and seek appropriate assessment, not to force adaptation.