Issue #27: Cadence training unlocks better running economy

🥤Fueling for yet another HYROX Doubles Race

👨‍💻 Introduction

Topic: Run cadence training to improve running economy

Running economy is one of the most important components of endurance performance. Two athletes can run the exact same pace, but the one who uses less oxygen, and less energy, will almost always come out ahead. This week, we’re looking at a surprisingly simple intervention to improve running economy: a short cadence‑focused training block. A study in well‑trained female runners found that just 15 minutes a day of purposeful step‑frequency work led to meaningful improvements in running economy. Here’s what the researchers found and how you can apply the lessons to your own training.

Source: Step Frequency Training Improves Running Economy in Well-Trained Female Runners

🔍️ Deep Dive

What were they trying to find out?

Whether a short cadence-training block could: Teach well-trained runners to actually run at ~180 steps per minute, and improve running economy (less oxygen used at the same speed). They specifically targeted runners whose baseline cadence was probably below their optimal – though there is no clear answer, the general consensus among a lot of athletes and coaches is that near 180 steps/minute is optimal (maybe a future research topic).

Runner Sample

• 22 well-trained female runners, age 18-32

• All had:

  • A recent 5K PR between 17 and 22 minutes and at least 5 years of consistent running

  • A self-selected cadence <176 steps/min (so relatively low for their speed)

• They were randomly split into:

  • Experimental group (n = 11): cadence training

  • Control group (n = 11): just ran as usual, no cadence instructions.

The Experiment

Everyone came into the lab for 12 consecutive days.

Day 1 & 12 – Testing days

Running economy (RE) tests on a treadmill at:

• 3.4 m/s (about 7:54/mile, 4:54/km)

• 3.8 m/s (about 7:03/mile, 4:23/km)

They measured:

• VO₂ (oxygen consumption) → running economy

• Heart rate

• Step frequency and step length

Days 2–11 – 10-day training block

• Experimental group

  • Ran 15 minutes per day at 180 steps/min

  • At a self-selected pace (so they chose a comfortable speed and just matched the metronome/beat).

  • Treadmill running with cadence feedback (metronome or cueing).

• Control group

  • Also did 15 minutes of treadmill running but at their normal cadence, no external cueing.

Important: Everyone was asked to keep their usual outside training the same during the study and log it.

Results after 10 days

Cadence

• Experimental group:

  • At the slower test speed: cadence went from 165 → 179 spm.

  • At the faster speed: 170 → 180 spm.

• The control group saw no meaningful change in cadence.

Running economy (oxygen cost)

• Experimental group:

  • Oxygen consumption dropped significantly at both speeds, despite running at the same speeds pre vs post.

  • The runners were going the same speed, but were more economical.

• The control group saw no significant change in oxygen cost at either speed.

A note from the researchers on why this could happen:

Heart rate

• Experimental group:

  • HR fell roughly 5% at both test speeds after training, consistent with the better economy (less cardiovascular strain at the same pace).

• The control group: again, basically unchanged.

🧪 Lab Notes

• Decide if you are a cadence training candidate

  • If your cadence is consistently below 170 regardless of speed, you might benefit from trying to increase it through training.

  • Almost all smart/running watches give you cadence numbers for any running activity that you do (you could also just count steps for a few minutes or video yourself on the treadmill).

• Simple and boring just flat out works

  • 10 x 15-minute sessions was enough to shift their self-selected cadence upward at those test speeds, not just when they were listening to a metronome.

  • This can so easily be added to your easy runs twice a week by just putting your watch metronome on or finding a metronome playlist on Spotify. 

  • Better running economy unlocks faster speeds and better endurance – you just have to be willing to put in the boring work.

• Be smart with cadence training

  • Anecdotally with myself and some clients I coach, forcing a faster cadence can lead to some more calf strain initially.

  • A cadence closer to 180 is probably optimal and will help you find a better stride, but don't force it right away if it doesn't feel good.

Thats it for this week – thanks for reading and if you find this helpful, please share it with a friend!