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From Fellrnr.com, Running tips
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* Some [[Best Running Watch| running watches]] will display your cadence. The most common source for cadence is a [[Footpod]], but some Garmin watches can get cadence from the [[Heart Rate Monitor]] strap. The watches that provide cadence from an internal accelerometer tend to be less accurate than the other options, but it works if you make some allowances. The best watches will alert you if your cadence is out of the range you specify. See [[Best Running Watch]] for details on which watches have the functionality you want.
* You can [[Remixing Music For Running| remix music]] so that it is a higher tempo.
* If you run with a Smartphone, Spotify can detect your cadence and provide music with the right tempo. You can then adjust the tempo to match what you want your Cadence to be. I found the cadence detection to be pretty good and it's nice to have a wide selection of music that's the right tempo. Most of the time Spotify didn't seem to give me upbeat music, and I have better results with remixing music. Of course, the remix process is tedious and time consuming, so Spotify is much better than listening to music with the wrong beat.<br/>
{| class="wikitable"
|- valign="top"
|[[File:Spotify2.png|right|thumb|100px|Spotify detecting your cadence.]]
|[[File:Spotify1.png|right|thumb|100px|Spotify will allow you to adjust your target cadence in 5 BPM steps.]]
|}
* Having the correct [[Arm Position]] is important for maintaining your cadence. If your arms are too low it will be quite difficult to keep your cadence high.
* Lighter shoes tend to raise running cadence, probably due to the extra effort required to move a heavy shoe backwards and forwards.
=The adaptation processAdaptation Process=
To start off, the change in cadence will feel very strange. I remember adjusting my cadence, and felt like my shoes were tied together! My steps were so short and fast that things felt all wrong. It took several weeks to adjust, but when the adjustment did take place, my running improved dramatically. I credit cadence as a key part of my success in going from a 4+ hour marathon to sub-3 hour and is one of my [[Running Breakthroughs]].
=The Science of Running Cadence=
