Faster steps, same pace
Cadence is one of the most powerful but overlooked variables in running. Quicker steps at the same pace will better optimise your running biomechanics.
Higher cadence = better running.
Sync your Strava and let Cade build you a personalised Cadence Improvement Plan,
with custom guided runs to a target metronome beat.
A plan built from your runs
Sync your Strava and Cade builds you a personalised Cadence Improvement Plan, with a target that continually updates as your data does.
Guided runs with a beat
Coach Cade creates coached audio sessions with a custom target metronome beat. Your only job is to match your feet to it and the habit builds.
About Cade
Your personal running cadence coach
Cade guides you through structured audio sessions designed to improve the way you run, one step at a time.
- Keep the same pace but take faster steps, and all the mechanics of your running change.
- Your efficiency improves and the forces through your joints are more aligned.
- Running starts to feel easier and more effortless.
Cade gives you a personalised metronome target based on your own running data, then gradually raises your baseline cadence with practice. Each guided session pairs Cade's coaching audio with a beat set to your target.
Welcome, Bruce! I can see your baseline is 160 SPM.
I’m setting your first target at 164 SPM. Your first guided run with me at this target is ready to go.
Baseline cadence
160
From your last 10 runs before Cade
First target
164
Weeks 1-2: a small, steady step up
Example plan · steps per minute
How it works
One session a week is all it takes
Run your guided Cade session at your target cadence, keep your other runs easy and natural, and let the adaptation build between sessions.
30 min guided run
Intro
Warm up
Beat
Free
Beat
Free
Beat
Cool down
Beat blocks come and go
Match your steps to the target metronome beat for five-minute blocks.
Free running between blocks
The beat drops away and you hold the rhythm yourself. That gap is where the real learning happens.
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Sync your Strava
Cade reads your recent runs to find your baseline cadence and set your first target.
-
Run with Cade once a week
Head out for a 30-minute guided session with Cade's coaching and your target beat.
-
Watch your target move
The programme tracks your progress and raises your target when your data shows you're ready.
This isn't about
running faster today.
It's about running better
for the long term.
What's included
Everything you need to find your beat
Over time, your target cadence stops feeling like something you're chasing and starts feeling like the way you run.
- A personalised cadence target based on your Strava data, updated continuously
- Structured 30-minute guided audio runs with a target beat
- Coaching from Cade throughout every session
- A progressive programme that evolves as your cadence improves
- Works alongside your existing training
Improve your running with Cade
Available on iPhone and Android.
Start resetting your baseline today with Cade.
Cade connects to your Strava account to read
your runs and set your cadence targets.