Uploaded August 2026 | Updated September 2026, 2 weeks ago
180 steps is NOT always ideal.
The notion that 180 steps per minute was simply based on an observation from the legendary coach, Jack Daniels, during the 1984 Olympics.
This was an AVERAGE based on the distances.
However, we know your optimal cadence can be different at different paces.
You can see elite ultra runners who run 100 mile+ races, who can be around 160 steps per minute.
Then, you can see elite sprinters who can hit cycles of around 250+ steps per minute.
Also, your cadence can be influenced by your anatomy.
Longer limbs typically correlate with a lower cadence.
However, just because you may have shorter limbs, does not mean your step length as you run would be lower either.
How you are generate force through the propulsion phase influences this.
The point is that your "optimal" cadence may not be the same as another person.
And it may change throughout the years too.
So don't try to copy anyone's cadence.
I will dive more into this topic this weekend looking at Kerr as he broke the world record.
Follow so you catch it.
*If there is something you want me to talk in more detail about, please let me know in the comments!*
-
Keep in mind that this is for educational purposes only. This does not replace medical advice.
#running #runningform #runanalysis #joshkerr #cadence #mile
180 steps is NOT always ideal.
The notion that 180 steps per minute was simply based on an observation from the legendary coach, Jack Daniels, during the 1984 Olympics.
This was an AVERAGE based on the distances.
However, we know your optimal cadence can be different at different paces.
You can see elite ultra runners who run 100 mile+ races, who can be around 160 steps per minute.
Then, you can see elite sprinters who can hit cycles of around 250+ steps per minute.
Also, your cadence can be influenced by your anatomy.
Longer limbs typically correlate with a lower cadence.
However, just because you may have shorter limbs, does not mean your step length as you run would be lower either.
How you are generate force through the propulsion phase influences this.
The point is that your "optimal" cadence may not be the same as another person.
And it may change throughout the years too.
So don't try to copy anyone's cadence.
I will dive more into this topic this weekend looking at Kerr as he broke the world record.
Follow so you catch it.
*If there is something you want me to talk in more detail about, please let me know in the comments!*
-
Keep in mind that this is for educational purposes only. This does not replace medical advice.
#running #runningform #runanalysis #joshkerr #cadence #mile
