You do NOT have to run at 180 steps per minute.

You do NOT have to run at 180 steps per minute.

While using this number can be a guide for you to find your optimal cadence at a particular pace, you do NOT have to stick that exact number.

Elite runners do NOT stick to ONE cadence.

Look at Eliud Kipchoge who is one of the greatest runners ever.

During this marathon, he is running around a 4:37 min/mile pace.

He presents with a cadence of 186 steps per minute.

However, what cadence would he have at a slower pace?

Here is footage of him running at a 7-8 minutes per mile pace.

His cadence is lower as he presents with a cadence of around 172 steps per minute.

Now, look at footage of him running at a faster pace instead.

Here is old footage of him running the 5000m at an average pace of 4:17 min/mile.

This time he presents with a cadence of 195 steps per minute.

Note that his cadence is HIGHER when he runs at a FASTER paces.

The point of the video is that cadence is DYNAMIC.

It does not have to be stuck at a particular number.

It can naturally increase or decrease based on other factors, like pace.
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[lowzyyy]

If u are shorter like Eliud then you need more cadence, at least 170. Its just not efficient to run under that cadence and you can get injured more quickly.

When i increased from 154 to 178-180 on my base runs i feel more fresh after the training.
Tempo and threshold runs at 185-192 and short v02max at 190-200+ cadence

[stevelau]

Sustaining 180 steps per minute at a decent stride length is difficult for most people especially when going more than a couple laps but can always work your way up starting at 150-160 and progressively increase

[mishswb]

Just focus on minute per mile rather than steps per minute.