Cadence Consistency

Cadence is the number of steps you take per minute (spm). For a pacer, a stable cadence matters for two reasons: it produces a smooth, steady rhythm that runners can lock onto, and it is a reliable sign of an even effort. Large swings in cadence usually mean surges and braking – exactly what the runners behind you should not have to follow.

• Know your own number: find your natural cadence at target pace from your FIT files. There is no “magic” cadence such as 180 spm; what matters is that yours is consistent.
• Change pace through stride, not rhythm: small pace adjustments (a few seconds per km) are best made by slightly lengthening or shortening the stride while keeping the cadence almost unchanged.
• On bridges: shorten your stride on the ascent and keep your cadence steady; on the descent, avoid over-striding and let the cadence carry you down (see pacing on slopes).
• Review your data: after each session, look at the cadence graph in Garmin Connect or a similar app. A narrow, stable band is good; spikes and dips usually coincide with surges or hesitation. Cadence stability is one of the criteria in your session feedback report.

Drills#

Run a few kilometres with a metronome (many watches and phone apps have one) set to your natural cadence at target pace, or count your steps for 15 seconds several times during a run and multiply by four.