Breaking old running lore with biomechanics, not buzzwords.
Running communities love strong opinions. But some ideas have outlived their usefulness, especially around cadence (steps per minute). Let’s clear up the noise.
**Myth 1 - There’s a Universal “Optimal” Cadence (Like 180)
One of the most repeated claims in running is that everyone should run at 180 steps per minute.
Reality:
180 was observed in elite runners, not prescribed for all. What works for a Kenyan marathoner is not automatically best for you. Cadence is influenced by height, leg length, speed, fatigue, terrain, and running mechanics. A 160–175 range can be optimal for many recreational runners depending on pace.
Why it persists:
Humans love round numbers and “rules.” But performance is individual.
**Myth 2 - Higher Cadence Always Prevents Injury
Yep, higher cadence can change stress patterns, reducing vertical oscillation and peak impact at the knee, but it’s not a cure-all.
Reality:
If you raise cadence without addressing strength, alignment, and control, you might just shift the load from one structure to another. You can reduce knee stress but increase strain at the calves or Achilles if your body isn’t prepared.
The smarter path:
Improve strength in glutes, core, and foot intrinsic muscles. Teach your nervous system through drills, not just stepping faster.
**Myth 3 - Cadence Is the Only Biomechanics Metric That Matters
Stride length, ground contact time, force application, and leg stiffness all interact. Focusing only on cadence is like tuning your car’s RPM without checking the gearbox, tires, or brakes.
Reality:
Cadence is one piece of a complex performance puzzle. A balanced approach that considers posture, stiffness, and force distribution wins.
**Myth 4 - You Must Always Run at Your “Optimal” Cadence
Some coaches talk like cadence should be the same in every run and every mile split.
Reality:
Cadence changes naturally with pace. You won’t run the same cadence in an easy recovery run as you will in a pace effort, and you shouldn’t force it. Your nervous system adapts cadence to your energy state, fatigue, and terrain.
If you force a fixed number on every run, you may fight your body rather than train it.
**Myth 5 - *Cadence Tools Output the Truth
Wearables tell you a cadence number, great. But that number is not truth in isolation.
Reality:
Tech measures what it can, often hip or wrist motion — which may differ from true step rhythm, especially on trails. And context is everything: cadence at 4:30/km pace isn’t comparable to cadence at 6:00/km.
Use tools as data, not dogma.
**Myth 6 - *Changing Your Cadence Fixes Running Form Instantly
We all want a quick fix. Step faster, problem solved?
Reality:
Cadence is an output of your movement strategy, not a root cause. If your pelvis drops, your foot strikes too far ahead, or your glutes are under-recruited, a cadence tweak won’t fix the root issue. It might temporarily hide symptoms.
We always recommend:
- Movement assessment
- Strength and coordination drills
- Progressive, context-specific training
Cadence should emerge from good mechanics, not be forced on top of dysfunction.
So, What Should You Do?
Instead of chasing a perfect number:
✔️ Understand your baseline
Record cadence across different paces and terrain.
✔️ Pair cadence changes with drills
Hip control, ankle stiffness, and posture drills build the capacity to use a new rhythm.
✔️ Use cadence as context
If your cadence drops drastically on a long run, that’s a signal - not a failure.
✔️ Train your body, not a number
A better runner is one who adapts smoothly, efficiently, and robustly - not someone who hits a magic step count.
Triforge Takeaway
Cadence isn’t a secret cheat code. It’s a biomechanical output - meaningful when interpreted in context, meaningless when treated as a one-size-fits-all prescription.
Stop believing the myths. Start analyzing your running with nuance, strength, and adaptability. The body is never just a number.