12 Months to Marathon - Episode 55 - Why You Should be Focusing on Cadence

12 Months to Marathon · Aug 2, 2025 · 15m

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What Is Cadence?

Let’s start with the basics. Cadence, in running, simply means how many steps you take per minute, often referred to as SPM or steps per minute.

Now, why is this important? Because cadence directly influences your stride length, impact forces, and overall running efficiency.

Runners with a higher cadence usually have:

A shorter ground contact time

Less vertical oscillation (which means less bouncing)

Better running economy

And here’s the key thing: you don’t necessarily need to hit exactly 180 steps per minute, but most research shows that a cadence between…