What if the reason your runs feel heavy and awkward has nothing to do with fitness and everything to do with how often your feet hit the ground?

If you’ve ever felt like running takes more effort than it should, or if you’re tired of shin splints, knee pain, or just feeling clunky on your feet, you might be overlooking one simple but powerful number: your cadence. In this episode, I break down what cadence really is, why it matters more than you think, and how to adjust it in a way that actually sticks without risking injury. You’ll walk away knowing how to measure it, what range makes sense for your body, and the smart, sustainable way to improve it over time.

Key Takeaways

1. Cadence is how many steps you take per minute. A smoother, quicker rhythm helps your foot land under your body, reducing impact and making running feel easier.
2. Don't jump straight to a high number. Aim to increase your steps per minute by just 3-5% at a time over weeks and months so your body can safely adapt.
3. Forget the myth that everyone needs 180 steps per minute. The real goal is to find a cadence that makes your stride smoother and wastes less energy at your own pace.

Timestamps

• [00:16] What you'll learn
• [01:03] What Cadence Actually Is (and Why It Matters)
• [01:33] What Happens If Cadence Is Low
• [02:49] How to Measure Your Cadence Today
• [03:46] Understanding The Science Behind Improving Cadence
• [04:16] Use This To Increase Your Cadence
• [05:20] The Smart Way To Increase Cadence
• [08:54] What to Avoid When Increasing Cadence
• [11:51] Use these 17 Tips To Increase Your Cadence The Smart Way

Links & Learnings

• 📈 Get your free Increase Cadence & Habits Plan here: https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/cadencenew
• 3 Easy Tips to Fix Your Run Form in 7 Minutes - https://dlakecreates.com/overstriding
• How To Use Spotify, Music & DJ Mixes To Run With Higher Cadence - https://dlakecreates.com/cadencemusic
• Most Runners Are Doing A-Skips Wrong (Are You?) - https://dlakecreates.com/askips
• Why Pro Runners Do This But You Don’t? - https://dlakecreates.com/strideswithme
• Run Cadence Ultimate Guide - https://dlakecreates.com/improve-running-cadence-tips
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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