Run cadence is one of the most misunderstood concepts in endurance training. From the famous “180 steps per minute” rule to fears about changing your natural stride, there’s plenty of misinformation out there. Let’s break down the key myths and truths so you can train smarter, reduce injury risk, and improve long-term performance.

Sam Long's Ironman Texas Hydration Plan, training using the NB600 Groove.

At nerd belts we harp on about runners losing between 1-3L per hour in sweat at a moderate pace (tempo pace)... with these losses higher in summer or at race pace. Even us at nerd belts were shocked by the data collected with some runners losing 2-2.5L in sweat per hour.