The Key to Effortless, Efficient Running
TL;DR - Cadence (steps per minute) is the key to effortless, efficient running. Optimizing your cadence decreases your risk for injury, delays fatigue, and fights pain. Our adaptive music does just that.
When you see runners with an elegant, rhythmic flow, it’s easy to think they were born that way. But running is a skill, and what seems hard can be made to look and feel effortless - with enough attention to form and cadence.
Cadence is the number of steps you take per minute; for beginners, it’s best to have a cadence higher than 160 steps per minute (SPM), with a goal closer to 180. A higher cadence boosts performance and helps prevent injuries.
Runners normally measure their cadence by counting their steps while running with a stopwatch in hand. It's complicated and inefficient. Weav Run has an algorithm that measures your cadence while seamlessly syncing songs to your steps. Better yet, you can set the music to your desired SPM and follow the beat to achieve any cadence you want!
What's the challenge?
We all have different body types, so finding your ideal cadence is the key to running that feels more like gliding than grinding. Using our adaptive music, it will only take 7 runs to find your perfect cadence, decreasing your risk for injury, delaying fatigue, and fighting pain. We invite you to try it today!
The Challenge is simple:
Measure your baseline cadence using Weav’s Detect My Tempo mode.
Increase your cadence 1-4 SPM over the course of seven runs using I Know My Tempo mode (see example table below). Easily do this by setting the tempo of the music and upping your steps per minute to match it! Pro tip: try taking smaller steps without increasing your pace.
Document each run on social media using #FindYourCSpot, and let us know how each run felt.
Email us at email@example.com with screenshots of each post by July 1st to enter a chance at winning one of three Aftershokz wireless running headphones we're giving away!!
Here’s how the challenge will work.
Traditionally, runners have counted their steps while looking at a wristwatch to measure their cadence (now, more dull than watching paint dry!). Weav automatically detects your cadence for you on every run. (If you don't know your cadence yet, simply go for a one mile run at your standard pace, and view your post-run statistics to find out.)
Your baseline (average) cadence lies in the "Sessions" tab of the app. Once you’ve established this, you can begin increasing your cadence over the course of seven runs to reach a target cadence of around 180 SPM. Check out the handy-dandy chart below to easily plan out your next 7 runs!
Your first run - using “I Know My Tempo” mode.
Okay, it’s time to follow through on your run plan! A note before you start: increasing your cadence does NOT mean increasing your running pace. You should actually keep your running pace the same while you focus on simply shortening the length of your strides. Increasing your cadence actually decreases the amount of energy and effort it takes to run, and also becomes much easier when you have the beat at your back.
To start, open the app to "I Know My Tempo" mode, and turn the dial to your target steps per minute. Lace up and you're ready to rock!
Here are some tips to make keep things smooth during your runs:
- Maintain a steady cadence by making sure your feet always land in sync with the beat; don’t worry - the music will do the work for you!
- Don’t panic if your stride feels unnatural or uncomfortable at first.
- Keep focusing on syncing with the beat of the music, and you’ll be running strong in no time.
- Avoid running with a cadence that’s lower than your baseline.
Document your journey on social media, and tag each post with both #FindYourCSpot and #WeavRun to let us know how every run felt! We'll draw a winner on May 1st to win one of three pairs of Aftershokz headphones ($130 value each) we'll be giving away!
Make sure to sign up for the challenge now!
So how do I tell which cadence works best for me?
While experts recommend around 180 as an ideal cadence, it’s a little different for each person.
Why is cadence generally something something that isn’t talked about?
While a seemingly simple concept, the benefits of a higher cadence are enormous, and include injury prevention, better performance, and achieving a ‘flow’ state more quickly - running with a higher cadence feels lighter, stronger, and a just easier!
But even seasoned runners overlook or knowingly avoid cadence because cadence training can seem like a tedious layer to add to an already difficult process - as if running faster wasn’t hard enough, now you have to count your steps! No wonder no one cares about cadence.
But in truth, it only takes around 7 runs to optimize your cadence, and can be fun and easy - so get started today!