Both gold medalist Mo Farah and silver medalist Joshua Cheptegei in the 10,000 metres final at the 2017 World Championships changed their cadence at least 27 steps per minute up and down during the race. But never did they have the same cadence as the other. Again: 27 steps per minute during the same race! Tell that to anyone who says that 180 steps per minute is the optimal cadence for any runner at any pace. This is of course because the pace varies a lot during the race. And there are only two ways to increase your speed while running - increase stride length or increase cadence. Or increase both, which is most likely.
Of course, it's not always optimal for runners to change their cadence very much during a race. But this video gives you an insight into how big the differences can be between the best in the world in terms of cadence, stride length and relative stride length, which is how long steps you take in relation to your height.

MORE VIDEOS ON CADENCE:

180 steps/min is NOT the optimal cadence for all runners
   • 180 steps/min is NOT the optimal cade...  

Don't change the cadence by changing the cadence when running
   • Don’t change the cadence by changing ...  

A fun and effective way to get your cadence right when running
   • A fun and effective way to get your c...  
___________________________________________________

Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.

Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: https://www.fredrikzillen.com
You find the Swedish version at: https://www.fredrikzillenonline.se

"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK

"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much."
Paul, UK

"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
Runner, Texas, USA

”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so refreshed both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons

I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!
Andrew

”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia

"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner

Read more testimonials here: https://fredrikzillenonline.newzenler...

The course in English: https://fredrikzillenonline.newzenler...
The course in Swedish: https://www.fredrikzillenonline.se