<p>What if your relentless focus on hitting 180 steps per minute is actually making you a slower, less efficient runner?</p><p>Many runners, myself included, have fallen into the trap of chasing a perfect cadence number, thinking it's the key to running faster. But what if I told you that focusing on that number is actually holding you back and that true efficiency comes from rhythm and feel, not just counting steps? In this episode, I break down why cadence is a byproduct, not a goal, and reveal three simple, science-backed drills you can use to train your body's natural rhythm, reduce injury-causing impact, and become a smoother runner—all without obsessively looking at your watch.</p><p></p><h2>Key Takeaways</h2><ol><li>Cadence isn't a number to force, but a natural result of efficient running. Chasing a specific step count skips the most important step: learning how the right rhythm feels.</li><li>The goal is to spend less time on the ground with each step. Shorter, quicker steps recycle your energy better and reduce impact on your joints.</li><li>You can train your brain and body for better cadence naturally. Using hills, barefoot drills, or rhythmic music helps build this feel without overthinking.</li></ol><h2></h2><h2>Timestamps</h2><ul><li>[00:13] What You'll Learn</li><li>[00:53] How I Mastered Higher Cadence</li><li>[01:40] Chasing Cadence As a Number</li><li>[02:14] Run Science Nerd Break: Knee Protection From High Cadence</li><li>[02:53] What Actually Improves Cadence</li><li>[04:28] Use This To Improve Your Cadence The Right Way</li><li>[05:10] 3 Ways to Improve Feel for Cadence</li><li>[05:23] #1 Practice Uphill Running Pickups</li><li>[06:14] #2 Do 30 Seconds Of Barefoot/Minimal Strikes On Grass</li><li>[08:07] Run Science Nerd Break #2 - Barefoot Study</li><li>[08:26] #3 Run With Audio Cues</li><li>[10:43] Get 18 More Tips On Increasing Cadence</li></ul><h2></h2><h2>Links & Learnings</h2><ul><li>📈 Get your free improve cadence ASAP training plan here <a href="https://dlakecreates.com/cadencefree" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/cadencefree</a></li><li>🎧 Listen, read and learn more here <a href="https://dlakecreates.com/cadencefocus" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/cadencefocus</a></li><li>The Ultimate Guide to Improve Run Cadence: 17 Tips From Easy To Hard - <a href="https://dlakecreates.com/cadence" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/cadence</a></li><li>Use Music To Help Cadence - <a href="https://dlakecreates.com/increase-running-cadence-with-music/" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/increase-running-cadence-with-music/</a></li><li>Stop Overstriding & Instead do this- <a href="https://dlakecreates.com/overstriding" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/overstriding</a></li><li>Fix Form Fatigue at end of runs - <a href="https://dlakecreates.com/formfatigue" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/formfatigue</a></li><li>Best Online Run PT Dr. Whitt Fitt - <a href="https://www.youtube.com/@drwhittfit" rel="noopener noreferrer" target="_blank">https://www.youtube.com/@drwhittfit</a></li><li>Instagram – <a href="https://instagram.com/dlakecreates" rel="noopener noreferrer" target="_blank">https://instagram.com/dlakecreates</a></li><li>Strava – <a href="https://www.strava.com/athletes/120507" rel="noopener noreferrer" target="_blank">https://www.strava.com/athletes/120507</a></li></ul><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

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