We’ve got the beat on this one—we’re talking all about running cadence, so if you’re often injured or are looking for a little free speed, tune in!

Dimity talks to Coaches Jennifer Harrison and Elizabeth Waterstraat about why most runners would benefit from paying attention to their running cadence.

The trio discuss:
—The value of having your foot be on the ground for less time;
—How to measure running cadence either manually or using a GPS;
—Why 164 steps per minute—not the mythical 180—is a great goal for most of us; and
—Ways to (patiently) work on your cadence, including music.

Play with Running Cadence Playlist
On Spotify
On iTunes
Song 1: Mr. Brightside: 148 bpm
Song 2: Don’t Stop Me Now: 160 bpm
Song 3: This Too Shall Pass: 160 bpm
Song 4: But It’s Better If You Do: 170 bpm
Song 5: Happy: 160 bpm
Song 6: Dancing with Myself: 180 bpm