You can easily measure your cadence with a pedometer or a pulsometer that records your steps while you run; likewise, if you don't have these options, there are other alternatives, such as measure the time it takes you to take 30 steps with one foot and then divide that number by 3,600; let's see this more clearly with an example:
If it takes about 25 seconds to take 30 steps on one foot, your cadence would be 144 steps per minute (3,600/25 = 144). Keep in mind that factors such as altitude, terrain, and coordination influence your running technique.
According to experts, since 1984 to be exact, it has been said that The ideal cadence for a runner should be 180 steps per minute (PPM or SMP, steps per minute). Chances are the first time you measure your cadence, the result you get will be significantly lower than this number. But don't get discouraged! This is normal, and if you're a beginner, it's quite common. Keep in mind that the cadence cannot be identical for everyone, because we are not all the same, and it will also depend on your physical condition and preparation.
A clear example: a very tall athlete will have a smaller cadence than someone of shorter stature, since the base point or center of gravity is closer to the floor.
A cadence slow It is an indicator that the foot remains on the ground longer, while a cadence fast is synonymous with a higher speed.
Each person has one optimal cadenceChanging your cadence can be very effective as long as you don't put yourself at risk; we've seen many people who want to run like a more experienced runner without undergoing a progressive training and improvement process.
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To improve your running technique, you'll need to work toward these goals: optimize cadence and learn to control it.
As you increase your stride frequency with a good (but not excessive) stride length, your speed will increase. Taking, for example, 170 steps in 1.20 m strides in one minute will be different than taking 175 steps of the same length in the same minute; with the latter, you'll gain greater speed.
A more professional athlete should certainly have a better cadence than an amateur or someone who is just starting out.
A research conducted by a PhD student in biomechanics at the University of Michigan (according to Geoff Burns study), showed how in a race there were two types of runners: some whose average was 155 and never exceeded 160, and others whose average reached 203. Despite the difference, the two athletes finished the race of almost seven hours, reaching the finish line just a few minutes apart.
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