Fitness
Cadence Optimization
Cadence optimization tunes step rate—often near 170–180 spm on flats—to cut overstriding and impact, progressed gradually to avoid calf strain.
Cadence optimization adjusts steps per minute—often toward one seventy to one eighty on flats for many runners—to reduce overstriding and impact stress. Change cadence gradually; five to ten percent bumps over weeks prevent calf overload.
Taller runners may run lower naturally; terrain and speed shift targets.
Common questions
-
Is 180 spm mandatory for everyone?
No—it is a population average guide. Increase gradually if overstriding; match terrain—uphills naturally lower cadence.
Related terms
Put Cadence Optimization into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.