Thanks for tuning into this episode of the Human Performance Outliers podcast with Zach Bitter.

All right. Let's jump in to some of these questions for this particular episode.

First question was from Ken Lesnansky. and Ken wanted to know about how do you increase your pace or cadence when running.

So for those of you who are not aware, cadence is essentially just the number of footstrikes per minute that you produce when you're running.

There's kind of a little bit of a catch-all number that a lot

of runners will sometimes target, and that's 180 steps per minute. So they're looking to kind of

have that repetition when they're out there running. And that's supposedly supposed to kind of put

you in like the right amount of the right amount of steps per minute so that you're not overstriating, understriating, you know, you're in that kind of sweet spot. In actual, you're probably going to either be under it or over it and your pace is going to influence that. So most people will have a range where their slowest runs will be a certain cadence and their faster runs

will be a certain cadence.

And sometimes this can range by a fair bit, maybe 20 steps per minute in some cases.

It also can range quite a bit as to where your cadence is actually at.

They've had some studies done on elite marathoners, I believe, where they looked at cadence

and it was pretty widespread. They had some that were a elite marathoners, I believe, where they looked at cadence and it was

pretty widespread. They had some that were a fair bit above 180 and some that were a fair

bit under. Really, I think once you start getting down into like the 160s, certainly

the low 160s, you're starting to kind of get a low enough cadence where I would start to worry that you're maybe

overstriading. So if you're kind of getting down below that, that may be a sign that you

should take a peek at what you can do to maybe improve that. And I'm going to talk about a few

ways to address it in possibly some more proactive ways in the sense where you won't find yourself

in a situation where changing your cadence too drastically too soon will find you on the

injury table either. So when it comes to running form and technique, I like to focus on kind of

four things to put you in a position to be able to address your cadence. I like to focus on kind of four things to put you in a position

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