This episode is something new that we dreamt up to help new runners work on cadence. Consider this a free coaching session!* This is designed to set at the beginning of a 30-minute run and includes a 5-minute warmup and 3-minute cool down. Ideally, this would help you practice your cadence at 180 steps per minute (SPM), but if you need to take it in intervals, that’s okay. For some this might be speed work, and for others it might be at easy pace. Enjoy! Say hello to us at www.crummymarathoners.com. For those looking for content on marathon training, running, lifestyle, first-time marathon, beginner runner, new runner, half marathon, 5k, 10k, and more. Follow us on Instagram @crummymarathoners. Music produced by Brekk. Follow him on Instagram @brekkmusic. *Disclaimer—Harrison and Mo (the Crummy Marathoners) express their opinions only and are not certified running coaches or medical professionals. Follow the advice given within this episode at your own risk.

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