What if your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?
Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just counting steps? In this episode, I break down why cadence is a byproduct, not a goal, and reveal three simple, science-backed drills you can use to train your body's natural rhythm, reduce injury-causing impact, and become a smoother runner—all without obsessively looking at your watch.
Key Takeaways
- Cadence isn't a number to force, but a natural result of efficient running. Chasing a specific step count skips the most important step: learning how the right rhythm feels.
- The goal is to spend less time on the ground with each step. Shorter, quicker steps recycle your energy better and reduce impact on your joints.
- You can train your brain and body for better cadence naturally. Using hills, barefoot drills, or rhythmic music helps build this feel without overthinking.
Timestamps
- [00:13] What You'll Learn
- [00:53] How I Mastered Higher Cadence
- [01:40] Chasing Cadence As a Number
- [02:14] Run Science Nerd Break: Knee Protection From High Cadence
- [02:53] What Actually Improves Cadence
- [04:28] Use This To Improve Your Cadence The Right Way
- [05:10] 3 Ways to Improve Feel for Cadence
- [05:23] #1 Practice Uphill Running Pickups
- [06:14] #2 Do 30 Seconds Of Barefoot/Minimal Strikes On Grass
- [08:07] Run Science Nerd Break #2 - Barefoot Study
- [08:26] #3 Run With Audio Cues
- [10:43] Get 18 More Tips On Increasing Cadence
Links & Learnings
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