The RunRX Podcast

Learn what cadence actually is, why 180 SPM is useful (but not an overnight fix), and how elasticity drills + metronome practice help you pick up rhythm without blowing up your aerobic effort. Coaches Caroline & Valerie break cadence down into simple progressions, explain why older runners stiffen (and how to reverse it), and give practical drills you can use today to make your easy runs feel easier and your speed work more effective.

✅ Key takeaways

✅ Cadence = steps per minute; the magic zone many coaches reference is ~180 SPM but you progress there slowly.

✅ Building muscle elasticity (hops, ball-of-foot drills) reduces impact and delays fatigue — it’s trainable, not only genetic.

✅ Use short cadence drills + a metronome before trying long stretches at higher SPM — don’t force 180 overnight.

✅ Keep time-based long runs (e.g., two-hour runs) rather than chasing an arbitrary mile total if that’s safer for you.

✅ Stop, reset, do a short drill if your form drifts on a long run — small mid-run corrections beat long recoveries.

✅ Test fueling and cadence in training, not on race day — everything is personal; experiment, measure, repeat.

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