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From Fellrnr.com, Running tips
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==Rationale behind Cadence==
Jack Daniels<ref name="jd"/> (the coach not the distiller) found that the slower the cadence, the longer you are in the air and the harder you land. Slow turn over means more impact, which causes more injury.
If you take this to the extreme ('Reductio ad Absurdum'), imagine running with just one step per minute. You would have to leap high in the so that you would be in the air for 30 seconds; the landing force would probably break your legs. One study<ref name="WILLSON"/> showed that as people become tired, their cadence goes up, and with the higher cadence goes lower impact forces.
==Correct Cadence==
So what should your cadence be? It seems that a turnover of 180 steps/minute is right for most people. To start off, check your cadence when you are running by counting how often your left foot touches the ground in a minute, then double the number. If the number is 180 or higher, pat yourself on the back and go for another run. If the number is lower than 180, then you should look at changing your cadence.
Your cadence does not have to be exactly 180, and is likely to change somewhat with your pace and terrain. A faster pace may have a higher cadence, as will up or down hill sections. My cadence now varies between 184 and 200 depending on pace. If your cadence was to vary between 177-183, you're doing well, though above 180 is preferable.
==Changing Cadence==
<references>
<ref name="jd">[[Jack Daniels Running Formula]] (second edition) Page 93-94, "Stride Rate"</ref>
<ref name="WILLSON">http://journals.lww.com/acsm-msse/Abstract/1999/12000/Plantar_loading_and_cadence_alterations_with.20.aspx Plantar loading and cadence alterations with fatigue</ref>
</references>
