There is a magic number for cadence, and it appears across the elite distance running population, regardless of distance, age, gender, or breakfast cereal. On a flat course, 170190 is common, with the ideal slowing to 120130 on uphills and increasing to 200 on downhills. This cadence is high and necessarily implies fairly short strides, minimizing time and the air and reducing the force of impact between the foot and the ground upon contact. Stride rate does not change easily, but if you can train your body to be comfortable at a faster cadence, you will be able to sustain it in all of your runs, maximizing your performance. Perfect Cadence by Runners Ally can help you track your stride rate and get faster.