What a low cadence is
Cadence is how many steps you take per minute, counting both feet.
A low cadence usually means long, slow steps that reach out in front of you.
Why it matters
Long, slow steps tend to land ahead of the body and bounce you upward rather than forward.
A small rise in step rate shortens each step and softens the landing, without you having to think about your feet.
How to work on it
Raise your step rate a little at the same pace, rather than a lot at once.
The right cadence depends on your legs and your pace, so work from your own number, not someone else’s.
One drill to try
- Run two minutes at your normal pace and note your steps per minute in Llyr.
- Run the next two minutes with slightly quicker, lighter steps at the same speed.
- Film both and see how your number and your landing changed.
How to film it so Llyr can read it
Stand your phone beside the treadmill, side-on, at about hip height, with your whole body in the frame.
Run steady for at least thirty seconds, so Llyr has plenty of steps to count.
Already have a clip? You can import a video you filmed earlier instead. Read the full filming guide.
What you see in Llyr
When your step rate sits low for your legs and your pace, Llyr names it Slow cadence and shows your steps per minute.
The target scales with your own leg length and your pace, so it is your number, not a single figure for everyone.
The cue to take into your next run is Quicker, lighter steps.
Llyr is a second set of eyes, not a coach. Check each correction on the replay, and if your coach sees it differently, go with your coach.