Concept
180 cadence
A widely repeated cadence reference derived from observations of elite racers, not a universal target for every runner or pace.
Where 180 came from
The number became popular after observations of elite runners racing at relatively fast speeds.
Why cadence varies
Pace, height, terrain, fatigue, and individual mechanics all change the step rate a runner naturally selects.
What to use instead
Start from the runner's natural cadence and only test small changes when they address a clear problem.
How to use it
Compare cadence at similar paces and use 180 only as historical context, not as a pass mark.
Common misconception
A runner below 180 spm is not automatically inefficient, unsafe, or overstriding.