Cadence

Know what the numbers really say. Cadence is steps per minute, counting both feet. In one lab study, 45 recreational runners at their own comfortable pace averaged about 173 steps per minute, give or take about 9. Elite ultrarunners racing 100 km averaged about 182, but individuals ranged from about 155 to 203.

your number is a starting point, not a grade.

Expect cadence to rise as you speed up. Faster running brings a higher step rate, and taller runners tend to take fewer steps per minute. The 180 figure is usually traced to coach Jack Daniels' observations of elite runners in distance races, which is why it doesn't transfer to everyone's easy runs.

quicker turnover on fast days and a calmer rhythm on easy days are both normal.

Count one foot's landings for 30 seconds, then multiply by 4. Do it a few minutes into an easy run on flat ground, and repeat on two or three runs. A running watch or phone app can count it for you too.

a baseline you've measured, not one you've guessed.

Compare like with like. Only compare cadence at the same kind of effort and terrain. Your easy-run number and your interval number will differ, and hills change it too.

one honest baseline for easy pace.

Only change it if you have a reason. The usual reason is overstriding: your foot landing well out in front of your body. If you don't overstride and running feels fine, there's no evidence you need to chase a higher number.

you're fixing a problem, not hitting a target.

Raise it by 5-10% of your own baseline, at the same speed. If your easy cadence is 160, that means about 168-176, not a jump to 180. In a lab study, a 5% increase already lowered knee loading and braking, and 10% also lowered hip loading. Your steps get shorter; your pace stays the same.

slightly quicker, shorter steps that land closer under you.

Use a beat to hold the new rhythm. Set a metronome app or music to your target and run short easy segments to it, then build the time over several runs. In one trial, runners cued to step about 7.5% quicker over eight in-field sessions still kept the change a month later.

your feet land on the beat without your shoulders or arms tensing.

Adjust on easy runs first, not races or hard sessions. Research shows the change lowers some joint loads, but it hasn't been proven to prevent injuries. If a new ache appears, or pain changes the way you run, go back to your usual rhythm and get it checked by a physio or sports-medicine clinician.

a change you can hold for a whole easy run without strain.