Marathon Handbook Podcast Running Cadence Myths Busted: Should You Really Run at 180 Steps Per Minute?
Oct 2, 2025
Hosts address running shoe dilemmas before a big race, advising to stick with what works. They share an inspiring tale of a new runner becoming a 10K enthusiast and discuss managing injuries like SI joint pain. The conversation dives into the cadence myth, debunking the 180 steps per minute rule and emphasizing personalized pacing. Listeners learn about the differences in pain experienced in 5K versus marathon races and discuss the challenges of destination racing in heat. AI predictions for BQs get a cautious outlook.
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Don’t Debut New Shoes Right Before A Marathon
- Avoid racing in brand-new shoes when you’re two weeks from a marathon.
- Stick to proven trainers or a fresh pair of your usual shoe for race day.
From Novice To 10K Addict
- Laren took a transferred 10K bib and discovered she loved running.
- A year later she’s hooked but now struggles with SI joint pain ahead of a race.
Skip Racing If SI Pain Is Severe
- Skip a race if an SI-joint issue causes significant pain or poor sleep.
- See a physiotherapist and focus on recovery to avoid setting your rehab back.
