Step by step Running form 

What was your cadence when you started using the metronome and what is your cadence now

I guess the answer is yes.

@@diazhp Thank you. Is the push deliberate? From a runner’s perception perspective, how does the push tie into the lifting of the heel?

@@diazhp How is the answer yes to a non yes or no question?

Free world, if what you think is correct, go ahead and follow that thread!

@@diazhp tomorrow or even better today you go into your lab, place a runner on your treadmill, set the pace to around 06:20 min/km (9.5 km/h) and measure the VO2 at cadence 80 (160), 85 (170) and 90 (180) respectively. Then you learn a big lesson, if you are willing to learn ...

@@alexbond7 the answer would be in your favor if that person had not adapted to the frequency at that speed. Not my first rodeo! I’ve tested thousands of athletes, have you?

@@diazhp Too much people just copy the 180 cadence advice from J. Daniels (he observed professional runners at high speeds and not low speeds). Above around 12.0 km/h running speed i agree with your 180 cadence advice, as an orientation (but not exact number). However for slower speeds below 12 km/h at speed levels which most of the running population are using, a cadence of 160-170 is a better advice (scientific papers and self experience). But an even better advice, without giving away any cadence number, is to tell the runner to place the landing foot below, or only a little bit in front of the center of mass (again depends on the running speed).