Buzz
By now, you should have set your goal and hopefully completed a few runs. (If not, it’s never too late to begin!) Next up: let’s focus on your running technique. Fine-tuning your form today will make you run smoother and faster in the long run. We’ll kick things off with a simple task: count how many steps you take per minute.
This article is part of the Turkey Trot Throwdown, a series of mini challenges designed to fuel (or reignite) your passion for running. By Thanksgiving, you’ll be ready to race—or, if you prefer, jog a victory lap around the block before diving into your feast. You’ll have earned it.
To track your cadence, grab any timer on your phone, or a watch if you prefer. For one full minute, count how many times your left foot touches the ground. (It’s easier to count one foot than both.) Then, multiply that number by two to calculate your total steps per minute.
Why focus on cadence? Because quick, light steps are gentler on our bodies. A higher cadence is better. While everyone’s different, a good benchmark is that your cadence during an easy run should be at least 170 steps per minute.
If your cadence is significantly lower, don’t worry—you’re not alone. Many runners, especially beginners, overstride. This means they take large strides, often landing on their heels with their leg stretched too far ahead. Heel striking isn’t inherently bad, by the way—it’s fine as long as you land with your foot directly beneath your body. Watch how professional runners land softly on their feet here:
Practice some of those drills to help your body learn good form. Then, when you go for your next run, try taking steps a little faster and notice how that feels.
As you do, keep track of your breathing and effort. You should be taking tiny, quick steps so that, even though you’re stepping faster, you don’t feel like you’re working harder. Don’t expect to hit 170 steps per minute right away; if you’re at 130, try aiming for 140 instead.
To maintain that faster cadence, try using a metronome like the one in iSmoothRun (iOS). If music is more your style, check out Spotify Running, which gives you a playlist synced to your running tempo. You can also create a custom playlist with Splyce or similar BPM analysis tools to match your pace.
Give this a try and share your experience with us! Also, feel free to let us know how the first week of the TTT went for you.
Photo credit: Beth Skwarecki, illustration by Sam Woolley.
