Will increasing my cadence slow me down?

Initially, yes — by a small amount. Running at 175 spm with your existing aerobic capacity means shorter strides, so speed drops briefly. Within 3–4 weeks, most runners find they can maintain pace at higher cadence as the pattern becomes natural.

Is there a cadence that works for everyone?

No. 165–185 spm is a general evidence-informed range, not a universal prescription. Tall runners with longer legs may be efficient at 160 spm; shorter runners may sit naturally at 185. Use your own baseline as the reference point.

The One Metric That Tells You the Most About Your Running Form | StrideIQ Movement Intelligence Library

Why cadence (steps per minute) is the most important running form metric, what the 165–185 spm range means, and how to measure and improve it.

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