How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner

The 1% Better Runner | DLake, Mike Trees & Friends

Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out.

Discover how to unlock your full running potential with one small yet powerful adjustment—your cadence. Learn why it matters for efficiency, injury prevention, and speed, and explore 18 proven strategies to improve it at your own pace.

From beginner-friendly tweaks like stride shortening to advanced drills and strength training, this episode delivers a roadmap to running stronger, faster, and injury-free.

Get our Free 6 month plan to increase your run cadence

Timestamps of What You’ll Learn

• [00:00] Introduction: How cadence can improve your running.
• [0:21] Why I’m obsessed with run cadence
• [1:12] Why you should listen to me
• [1:40] What You will get from this
• [2:29] What is run cadence exactly?
• [2:40] Why should we care about cadence?
• [03:52] Over-striding explained: Why it leads to injuries like runner's knee.
• [04:25] How to measure your cadence with simple tools or tech.
• [05:53] The 180 steps per minute myth and its applicability.
• [06:30] Adjusting cadence for different body types and heights.
• [09:50] Beginner strategies for improving cadence: Shorter strides, metronomes, and playlists.
• [14:09] Advanced techniques: Barefoot running, hill repeats, and plyometric drills.
• [16:10] Strength training tips for building power and elasticity.
• [16:42] Working with professionals to tailor your cadence improvement plan.
• [18:00] Final thoughts: Long-term benefits of gradual cadence changes.

Key Takeaways

1. Why Cadence Matters: Higher cadence can improve running efficiency, reduce injury risk, and potentially boost speed—when done correctly.
2. How to Measure Cadence: Tools like smartwatches and apps simplify tracking your steps per minute for more accurate adjustments.
3. Step-by-Step Cadence Training: From stride shortening to strength training, there are 18 actionable tips to gradually enhance your cadence safely.

Links & Future Learnings

• Free 6 month plan to increase your run cadence
• Watch, read and listen to this on your next run or workout
• 7 tips to Improve your running form
• Use Run Form Drills and Plyometrics to Become an Injury-Free Monsters
• Dr. Marie Whitt Fit on Instagram
• Dr. Marie Whitt Fit on YouTube
• DLake Runs on Instagram
• Scientific Study - Effect of Increasing Running Cadence on Peak Impact Force in an Outdoor Environment

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