Cadence — your steps per minute — is one of the biggest factors in running efficiency. Triathletes benefit from a slightly higher cadence, especially off the bike when form often breaks down.
1. What cadence should you aim for?
There’s no perfect number for everyone, but generally:
Recreational triathletes: 160–175 SPM
Competitive triathletes: 170–185 SPM
What matters most: avoiding overstriding, which increases injury risk and wastes energy.
2. How to check if you’re overstriding
Signs include:
Loud foot slaps
Heel striking far in front of your body
Feeling “long” and heavy while running
Hip or knee discomfort
Cadence below ~160
Video yourself or ask a friend — most triathletes are surprised by what they see.
3. How to improve cadence safely
Increase cadence gradually by 5% at a time — not all at once.
Drills:
1. 30-second cadence pickups
Run your normal pace but increase leg turnover slightly.
Recover 30 seconds. Repeat x 6.
2. “Quick feet” hill drills
Short, steep hill.
Run 10–15 seconds focusing on soft, rapid steps.
3. Metronome running
Set a metronome (or app) to your target cadence.
Match your steps to the beat.
This improves rhythm and consistency.
4. Focus on posture and lean
A higher cadence is easier when:
You lean slightly from the ankles
Your chest is open
Your core is engaged
Your foot lands under your center of mass
This reduces braking forces and saves energy for the rest of the run.
5. Avoid the common mistakes
Do NOT sprint to hit cadence — maintain your easy pace.
Don’t lift your knees higher — let your feet move quicker, not bigger.
Don’t force your stride — cadence should feel controlled, not frantic.
Summary
Small increases in cadence create smoother, more efficient running. Build it gradually, stay relaxed, and avoid overstriding.
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