On my last two 10k runs, I experimented with upping my cadence (steps per minute). My normal cadence has been in the 155-165 steps per minute, and my normal pace has usually been in the high 9 to low 10 minutes per mile. This is mainly because I haven’t really cared to address my speed, so I would just ramble on at whatever pace I felt like running at, unless I was in a hurry or with someone else.
While I had heard that my pace “should be 180 steps per minute,” it was never clear to me as to why this was important. Additionally, given my training in yoga and anatomy, in which a recurring theme was “ever body is different,” how could it be that these two guys should be expected to have the same cadence?


No, really. How can that make any sense? It should not be a surprise that there is some room for variation here, as with all things anatomy, and 180 is likely just an average. That said, I figured “what the heck? Why not give it a try.” After a little digging I found a website that suggested working your way up to 180 by starting with a playlist that runs around 10 bpm faster than your current average cadence. So I found a playlist on Apple Music that ran at 165 bpm, and I hit the road.
I immediately felt like I was moving faster – and I was. At first it was definitely more work, but after a while, I got into a rhythm. On a funny note, I found out after I finished my run that I had averaged 182 steps per minute! I knew that I was not keeping time with the beat of the music, but I didn’t realize it was because I was going too fast. Given that, I picked another playlist, this time running at 180 bpm. On my second attempt at keeping this cadence, I actually was a bit slower, coming down to the mid 170s on average. That said, it was still one of my fastest – if not the fastest – 10k I’ve done, coming in with an average of 8’59”.
In short, I’m sold. I’m going to try to keep up with the 180 steps per minute cadence. Supposedly this is universal, and applies to all forms of terrain. Time will tell as I experiment. Watch this space for an update!

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I gave the example of?Captain America hearing a car alarm going off. This is just an event, and not yet an incident. Why? Surely if a car alarm is going off, something bad is happening, right? No, not necessarily. It could have been set off by the owner by accident, by a teenager zipping by on his skateboard and accidentally slamming into the car, or another car bumping into it while parking. While these are all (noteworthy?) events, none of them represent an incident in the security context because nothing really bad was happening, and there was no evil intent.
Taking it to the next phase, let’s say that Cap does investigate, and he sees that the alarm was set off not by some passing skateboarder, but by a common street thug. Does Cap yell “AVENGERS, ASSEMBLE!?” No, not yet. Some two-bit thug trying to jack a car is well within Captain America’s ability to cope with without needing to call upon other members; you don’t call for Thor and Iron Man just because you’ve got them on speed dial, and Cap knows that.
Even if the guy breaking into the car turns out to be Batroc, Cap doesn’t go crying for help, because he can has?handled?the likes on his own many times in his extensive career. But what if Batroc is not alone, and is accompanied by his brigade of super villains? This is where it gets a bit subjective. Being a seasoned incident responder, Cap is likely to attempt an immediate intervention in their nefarious activities, even though he’s outnumbered. However, if he starts to realize he’s being overwhelmed, Captain America is not too proud to reach out to a nearby resource like Bucky, the Falcon, or Spider-Man if he’s nearby. Since he has an established relationship with many other super-powered resources around the world, help is just a quick call away.
But, let’s say that Cap notices it’s not just an ordinary thug, and not even just Batroc’s Brigade, but it turns out that, for some reason – don’t ask why – it’s Ultron who has decided to steal this car. As a villain who has tried to destroy the world, and come awfully close to doing so, this is immediately dubbed a very serious incident.
If it turns out that things are getting really bad, he may need to call upon a specialist. For example, since Ultron is (these days, anyway) made largely of vibranium, it may make sense to call upon someone with extensive knowledge of the precious metal – good thing Cap kept T’Challa’s Whatsapp handle at the top of his favorites! Now the Black Panther is only a hop, skip, and a jump away from joining the team. If other threats are encountered along the way, say, it’s found that Doctor Doom may be collaborating with Ultron, more help – in the form of the Fantastic Four – may be called upon, as they have extensive experience dealing with Victor von Doom, and can likely help contain the threat in a timely fashion.?
