Have you ever noticed how a good beat can make your legs feel a little lighter when you run?
It's no coincidence. Music and rhythm can actually help you run more efficiently and make your training both more fun and easier.
It's all about cadence and Beats per Minute (BPM).
What is cadence?
Cadence is the number of steps you take per minute when running.
Most runners are between 160 and 180 steps per minute, depending on pace and experience.
A higher and more stable cadence often means you land more on your forefoot and lighter on your feet, putting less strain on your body and running more economically. In short, you use energy more smartly.
How to check your cadence
You can easily find your cadence on your running watch. Most watches from Garmin, Polar, Suunto, and Apple automatically display the number of steps per minute.
If you don't have a watch, you can also measure it manually:
Count how many times one foot hits the ground in 30 seconds, and multiply by four – that's your cadence.
Train your cadence with sound and music
Every song has a specific tempo, measured in Beats per Minute (BPM).
By choosing music that matches your desired cadence, you can use the rhythm to maintain a stable running pace.
If you want to improve or increase your cadence, you can, for example, use the Motonome app, which provides an audible signal at the tempo you want to run at. Or you can use music as your natural metronome. Choose songs with a slightly higher BPM than usual and let your body find the rhythm in sync with the beat.
For example, if you run to music at around 180 BPM, you will automatically find it easier to maintain a cadence of around 180 steps per minute.
Try MIIEGO's playlists on Spotify
To make it even easier to find the right rhythm, we've created MIIEGO Running Playlists on Spotify. The playlists are put together with a focus on Beats per Minute (BPM), so you can run in sync with the music, maintain your cadence, and find just the right flow.
See our running playlists here: