Jon Mott, a run coach and three-time U.S. Olympic Marathon Trials qualifier, observed that his marathon performance varied dramatically based on course terrain. He ran a 2:17:20 PR on Berlin's flat course in 2022 but struggled at Boston's hilly course months later. This led him to develop a framework dividing runners into two types based on how they generate speed.
Stride runners lengthen their stride while keeping cadence relatively steady across all speeds. Cadence runners get faster mainly by increasing step rate, with less pronounced changes in stride length. Asics's sports-science institute identified this distinction when developing its 2024 Metaspeed Edge and Sky shoe models. The research found that stride runners tend to land closer to midfoot or forefoot, while cadence runners favor smoother turnover with more heel strikes.
To identify your pattern, Mott suggests comparing cadence data from an easy run to a tempo workout, interval session, or race. If cadence barely changes at faster paces, you are likely stride-oriented. If cadence rises notably as pace increases, you may be cadence-oriented. Mott uses a general rule of 10 to 20 steps per minute change from slow to fast pace as a potential indicator. He recommends collecting two weeks of data on similar terrain and conditions to identify your tendency, since hills, trails, fatigue, and shoe changes influence these metrics.
Stride runners excel on flat courses but struggle with hills because maintaining a longer stride becomes inefficient when climbing. Cadence runners adapt more readily to terrain changes due to their reliance on step frequency. Neither type is inherently better, and runners should not force mechanical changes if training progresses well and injury does not occur.
For stride runners preparing for hilly races, hill-specific work helps build strength and adaptability. Mott recommends marathon-pace workouts on hills while focusing on shorter, quicker steps to practice adjusting when terrain disrupts their natural rhythm. For cadence runners targeting flat courses, cruise interval variations on flat ground build the muscular endurance and lactate threshold needed to sustain faster paces over long distances while encouraging greater ground coverage per step.