Most Runners Get Cadence Wrong—Here's How to Fix It

The 1% Better Runner with DLake

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2M ago 12:06

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What if your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?

Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just counting steps? In this episode, I break down why cadence is a byproduct, not a goal, and reveal three simple, science-backed drills you can use to train your body's natural rhythm, reduce injury-causing impact, and become a smoother runner—all without obsessively looking at your watch.

Key Takeaways

Cadence isn't a number to force, but a natural result of efficient running. Chasing a specific step count skips the most important step: learning how the right rhythm feels.
The goal is to spend less time on the ground with each step. Shorter, quicker steps recycle your energy better and reduce impact on your joints.
You can train your brain and body for better cadence naturally. Using hills, barefoot drills, or rhythmic music helps build this feel without overthinking.

Timestamps

[00:13] What You'll Learn
[00:53] How I Mastered Higher Cadence
[01:40] Chasing Cadence As a Number
[02:14] Run Science Nerd Break: Knee Protection From High Cadence
[02:53] What Actually Improves Cadence
[04:28] Use This To Improve Your Cadence The Right Way
[05:10] 3 Ways to Improve Feel for Cadence
[05:23] #1 Practice Uphill Running Pickups
[06:14] #2 Do 30 Seconds Of Barefoot/Minimal Strikes On Grass
[08:07] Run Science Nerd Break #2 - Barefoot Study
[08:26] #3 Run With Audio Cues
[10:43] Get 18 More Tips On Increasing Cadence

Links & Learnings

📈 Get your free improve cadence ASAP training plan here https://dlakecreates.com/cadencefree
🎧 Listen, read and learn more here https://dlakecreates.com/cadencefocus
The Ultimate Guide to Improve Run Cadence: 17 Tips From Easy To Hard - https://dlakecreates.com/cadence
Use Music To Help Cadence - https://dlakecreates.com/increase-running-cadence-with-music/
Stop Overstriding & Instead do this- https://dlakecreates.com/overstriding
Fix Form Fatigue at end of runs - https://dlakecreates.com/formfatigue
Best Online Run PT Dr. Whitt Fitt - https://www.youtube.com/@drwhittfit
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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