A runner’s cadence is the number of strides in a period of time. Having a quicker cadence can help to improve running form and prevent injury.

Shorter, quicker strides aid in preventing over-striding and encourage a mid-foot strike. Over-striding can lead to injury. An ideal cadence for most runners is 170-190 strides per minute. A lot of the elite runners have a cadence of over 200 strides per minute. I try and stay in the 180 range. When I focus on cadence in my tempo runs, I see improvements in my race times and overall conditioning.

Like any new exercise, or it should be added gradually into your routine. Start by figuring out your current cadence. Then add a few minutes at a slightly faster cadence, building that time each workout and finding your ideal cadence.