Every runner knows the feeling.
You glance down at your watch and see a pace that's slower than you'd hoped. Instantly, you try to speed up. You push a little harder, lengthen your stride, and force the pace.
For a few minutes it works.
Then your breathing becomes labored, your form starts to break down, and suddenly running faster feels far more difficult than it should.
What if I told you that getting faster isn't always about chasing pace?
Sometimes it starts with cadence.
Pace vs. Cadence: What's the Difference?
Pace is how fast you're moving over the ground. It's the number most runners obsess over. Cadence is the number of steps you take per minute while running.
Think of it this way:
- Pace is the result.
- Cadence is part of the process.
Many runners try to improve the result without improving the process.
The Problem with Forcing Pace
When we attempt to run faster by simply pushing harder, we often make one of the most common running mistakes: overstriding. Instead of increasing our turnover, we reach farther in front of our body with every step.
The result?
- More braking forces
- Less efficiency
- Higher impact on the legs
- Faster fatigue
Ironically, trying to run faster this way can actually make running feel harder.
Why Cadence Matters
A slightly quicker cadence often encourages better running mechanics. Rather than taking longer strides, you're taking quicker, lighter steps.
Many runners notice:
- Smoother running form
- Less pounding on the legs
- Better rhythm
- Easier pace improvements over time
Think about elite runners. Their running looks effortless not because they're pushing harder, but because they're moving efficiently. Their stride flows in rhythm with the pace they're running. Efficiency creates speed.
Finding Your Natural Rhythm
I'm not a fan of telling every runner they need a specific cadence number. We've all heard the magic number: 180 steps per minute.
The truth is that every runner is different.
Height, leg length, fitness level, experience, and running speed all influence cadence. Instead of chasing an arbitrary number, focus on finding a rhythm that feels light and relaxed.
Ask yourself:
- Are my feet landing underneath me?
- Am I running smoothly?
- Does my stride feel quick rather than forced?
The goal isn't perfection. The goal is efficiency.
A Simple Experiment
On your next easy run, ignore pace for a few minutes. Instead, pay attention to your cadence. Try increasing it slightly, just enough to feel a bit quicker on your feet. Not sprinting. Not rushing. Just adding a touch more rhythm. Most runners are surprised by what happens. Their pace improves naturally while effort stays about the same. That's the difference between forcing speed and creating speed.
The Run with Didier Takeaway
The next time you're disappointed by your pace, resist the urge to immediately push harder. Instead, listen to your cadence. Running faster often isn't about working harder. It's about moving better. And sometimes, the shortest path to a faster pace isn't a bigger stride. It's simply taking the next step a little sooner.
Didier's Challenge of the Week: During one run this week, spend five minutes focusing on quick, light foot strikes instead of pace. Notice how your body feels and whether your pace begins to improve naturally. You might discover that speed comes from rhythm, not force.
