Form fundamentals
Cadence
Your step rate — the single most powerful lever over the rest of your form.
What it is
Steps per minute, both feet. Higher cadence at the same pace means shorter steps that land closer to the body. 170+ at easy pace suits most adults; the old "exactly 180" rule is a myth, but low-160s and below invites trouble.
Why it matters
A 5-10% cadence increase measurably reduces braking forces, vertical oscillation, and load per step — it is the most evidence-backed single intervention in running form.
How we detect it
We extract each foot's contact rhythm from its trajectory via autocorrelation and sum the two feet — robust to pace changes mid-clip.
How to fix it
Change it gradually: +5% for a few weeks before going further. A metronome app on easy runs does the work; racing your own step count doesn't.
Recommended drills
- •Metronome runs at +5% cadence (3x/week)
- •Downhill strides with quick turnover (4x20s)
- •Count right-foot strikes for 30s — target 43+
Run these 2-3x per week. Expect to feel a change in form 4-6 weeks in.