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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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Master your hands for running 🤯👇 Most runners focus on their feet, their cadence, or their stride length. But the tension often starts higher up the chain. When you clench your hands, that tension travels into your forearms, shoulders, and neck. This pushes your body toward more muscular effort instead of smooth, elastic running. Watch most elite runners and you’ll notice something simple 👀 Their hands stay relaxed and their arms swing freely. Everything looks smooth and connected. A simple c
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