Running Faster with Cadence and Steps Per Minute - Seth James DeMoor

Aug 13, 2025

This is a quick summary of Running Faster with Cadence and Steps Per Minute from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key points

Cadence = steps per minute (SPM). A higher cadence gives you more ground‑contact opportunities, which is a fundamental way to run faster. It’s a key technique whether you’re looking to improve your overall pace or are specifically focused on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Seth aims for ~180 SPM on his easy runs, dropping to 175‑178 SPM on very easy days.
To understand the impact, consider this: adding just 5 SPM to a 7‑minute mile adds about 35 extra foot‑strikes per mile, significantly increasing your propulsion. This focus on foot turnover is a great complement to other speed-building workouts, and you can learn more about Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Plyometric drills (like quick feet, butt kickers, and toe taps) are crucial for improving the leg speed, ankle flexion, and lower‑quad strength needed for a faster turnover.

Workout example Here’s a simple yet effective plyometric routine to get you started.

Quick Feet – stand in place, drive feet as fast as possible. 3 sets of 20 seconds (start with 10 seconds, build up).
Butt Kickers – 20‑30 m forward/backward, driving the heel toward the glutes. 3 reps, keep the movement fast.
Toe Taps – tap toes onto a low step or foam roller, 6‑8 inches high, 30 seconds.

Incorporate this routine 2‑3 times per week for about 10‑15 minutes per session. As your legs adapt, you can gradually increase the frequency to 3‑4 sessions. These drills build the foundational mechanics that will support you across any distance, and they fit perfectly into structured plans like those for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Closing note Try the cadence‑boosting plyos today, adjust the steps‑per‑minute target to match your current pace in the Pacing app, and watch your speed improve