Optimal Running Cadence
Running cadence refers to the number of times one leg strikes the ground each minute. Elite runners typically have a cadence of 90-95 (measured on one leg) or 180-190 total steps per minute. The goal of running is to project the body horizontally. Too much vertical movement slows down cadence, and increases the impact on the body.
The mistake most beginning runners make is over striding. As their foot strikes the ground it is in front of the body, rather than under the pelvis. One test to try is to take a big step forward on your right foot. Notice the braking feeling as the foot absorbs the ground force and slows down the body. Now try shortening the step and keeping the pelvis over the foot. The natural reaction is forward momentum, not braking or stopping.
According to polar cadence can predict marathon times. Running computers can be set to monitor cadence. Practicing shortening your stride and and increasing your leg turn over to match your goal time will help you acheive your marathon goal.
80 strides/minute = 4 hour marathon
85 strides/minute = 3:30 marathon
88 strides/minute = 3 hour marathon
These are general guidelines. Taller runners tend to have slower cadence. Measure your current cadence. Play around with increasing it and see what feels good to your body. Faster cadence means less impact on the body and fewer overuse injuries.
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Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices.
Over the next 9 years I ran 6 more marathons. I love running so much that I became a 
