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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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
49.9K viewsFeb 23, 2025
FacebookJohn Heymans - Runner
STRIDE RATE (CADENCE): THE 180 STEPS PER MINUTE "RULE" IN DISTANCE RUNNING!
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⚡️Increase Stride Frequency⚡️ For reasons mentioned in the video, the best way to improve stride frequency is to decrease ground contact times. To have short ground contact times you need: ➡️Stiff tendons ➡️Good eccentric rate of force development ➡️Strong muscles ➡️Good joint pre-tension ➡️Reactive strength How to develop these qualities: ➡️Plyometrics ➡️Strength training Plyometrics that can be used include pogos, hurdle hops, drop/depth jumps, bounds, etc. Strength training to specifically ta
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