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Why Run with a Metronome? (and how Runo helps you dial in your cadence)

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2 min read
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We got a great question from Ryan (thanks Ryan!), a Runor who just downloaded the app:

“I just downloaded the app to help improve my cadence during runs. Just wondering, how does it work? Like, is each beep when I’m supposed to land my foot?”

Exactly. Each beat you hear is a cue for your foot to strike the ground. Set it to 180 beats per minute, and you're aiming for 180 steps every minute, about 90 per foot. It’s a simple rhythm hack that can help rewire your form and improve your flow.

So where did this idea come from? While metronomes are better known in music circles, they’ve quietly become a coaching tool for runners thanks to Dr. Jack Daniels (yes, really). Back in the 80s, he noticed elite runners at the Olympics consistently hit around 180 steps per minute. That cadence seemed to reduce landing impact, improve efficiency, and keep athletes running smoother. He started recommending metronomes to help runners lock into that rhythm and it stuck.

Cadence matters. It’s not about running like a robot, it’s about finding your rhythm. A higher cadence often means a shorter stride and quicker turnover, which helps reduce stress on your joints, improve efficiency, and lower injury risk. It’s also a subtle way to cue better form without overthinking it.

That’s where Runo comes in. Instead of needing a separate metronome or constantly checking your watch, Runo slips a soft beat under your music, podcast, or audiobook. No disruption, just a steady cue to keep you moving in sync.

Here’s how to use it:

  • First, figure out your current cadence with a watch or app.
  • Then, choose a slightly higher target. Most runners benefit from aiming somewhere between 170 and 180 bpm.
  • Pick your background audio (we love to use audiobooks and podcasts!)
  • Press play.
  • Match your steps to the beat.

That’s it. You don’t need to nail it from the first stride. Just let the beat sit in the background, and with time, your body will start to adjust. Many runners say it starts to feel like running with a rhythm section. Subtle, but powerful.

Big thanks to Ryan for the great question. Ready to try it out yourself?

Download Runo for iOS or Android, and run in tune with your stride.

To cadence,

Runo team