Cadence: Should you focus on stride frequency? For years, runners have debated the “perfect” cadence, with 180 steps per minute (spm) often being hailed as the gold standard. But is it really the magic number? 1️⃣ It’s not one-size-fits-all Cadence varies with each runner, even among elites. During a 5k race, Mo Farah ran closer to 173 spm, while Jakob Ingebrigtsen’s cadence varied between 185 and 192spm. So, should you chase 180 spm? Not necessarily. Your cadence should reflect your unique biom
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It trains leg turnover and neuromuscular speed. Low-cadence runners often over-stride and spend too long on ground contact. Fast-feet drills correct that by: • Increasing stride frequency: forces the nervous system to fire muscles faster. • Reducing contact time: builds a quicker rebound and lighter landing. • Improving coordination: strengthens timing between hip, knee, and ankle flexion. • Reinforcing posture: promotes landing under the body rather than ahead. Used regularly, it helps raise ca
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