Nov '25 • Resources
Cadence, AKA Leg Turnover
As with running form, it's best to learn how to run, correctly - and by this I mean, efficiently - from Day 1. Besides form, maybe even more valuable than form, is cadence, the frequency of your steps. High leg turnover virtually guarantees success.
Now, don't mistake this for speed. It is only remotely related to speed, and even then, it'll be months before you should connect the concept to speed.
No, you want a high leg turnover, high cadence, at even the slowest pace, which is what I want for you for the first couple of months.
This is a key secret that virtually no other coach's beginners are ever taught, but it makes a huge difference in your comfort, efficiency, and resilience.
No matter what pace any runner runs, their leg turnover should be at least 170. That's counting each time either foot hits the ground.
Now, when you try that, running in place, you're going to say, "That's too fast. I can't do it," but of course you can.
When I coach beginners in person, they tend to say that, too. Then, I turn on a metronome, usually at 180 and have them stand beside me and step to every beep. They can always do it, always.
The key is to take tiny steps. This prevents what we call 'overstriding' and helps you to be more comfortable for longer and makes each step easier on your body.
Please watch the video.
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Cadence, AKA Leg Turnover
skool.com/beginnerrunner
Running Coach Deb helps beginner runners start running with training tips, motivation, a walk to run to 5K training plan, and a community for support.
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