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Also, two other big things that have helped me in the ‘stronger runner’ department the last few months are cross training (biking, hills, plyometrics for strength) and devoting an hour each week to yoga/stretching to stay loose and prevent those minor pains that keep me hiding from my running shoes. It reduces the effects of musculoskeletal repetitive loading, including muscle, ligaments, and joints pains. Also, this reduces the risks of injury, by fixing muscle imbalances and adding support and stability to key areas, such as the knees and hips. Check your owner's manual for the recommended jack. I think I first heard of it from Jack Daniels, and he teaches it because it’s the cadence that most elite marathoners have. Last thing - there’s nothing magical about 180. Many top runners have even higher cadence than this, and I’m sure some have slightly lower. To be honest, when I’m running at a comfortable pace (see above), while maintaining 180 steps per minute, it doesn’t feel like running at all, more like a slow shuffle