Your cadence is the number of steps taken over one minute. Regardless of whether you run at jogging pace (10 km/hr) or racing pace (20 km/hr), your cadence should remain regular and should not vary that much with speed. To minimize the impact on the ground, injury risk and energy loss, aim for a cadence between 170 and 190 steps/minute. Tip: count three steps per second for a few strides and keep running at a regular pace. Try not to think about it too much; simply take short steps.
Tips on how to run more efficiently with Blaise Dubois and Lee-Manuel Gagnon from The Running Clinic on the TV show Aubaines et Cie, May 3, 2015. Sorry, this video is only available in French at the moment. English content will be coming soon!
Three technical tips for better running
Running biomechanics can sometimes be optimized. The following three tips will help you improve running economy and go faster while potentially reducing injury risk. (1) Maintain a cadence between 170 and 190 steps/minute; (2) Run softer (minimize noise); (3) Wear shoes that are more minimalist (lighter is helpful for performance, and less cushioning will help you feel the impact in order to minimize it). Sorry, this video is only available in French at the moment. English content will be coming soon!