In this episode, Coach Deb explains why breathing feels so difficult for new runners and introduces a high cadence technique that greatly reduces effort.
She also covers walking preparation, gradual progression from running in place to moving forward, the form and injury-prevention benefits of high cadence, and the resources and next steps recommended for beginning a walk/run program.
Beginner runners often struggle to breathe because even short running intervals exceed their current fitness level. No matter how hard they try to run slowly and easily, any running feels intense. The solution is not a special breathing pattern but a change in running form: take very small steps while turning the legs over quickly. A target cadence of about 170 foot strikes per minute, counting both feet, allows a runner to move at an easy pace without overstriding. Think “Quick steps, tiny steps, easy pace.”
Tiny, quick steps reduce the intensity of each stride, create a smooth rhythm, and help runners feel lighter on their feet. Running slowly with a low cadence is harder because the body must balance longer on each leg. Faster turnover creates momentum, much like a bicycle becomes easier to balance once it is moving. When cadence is high and steps small, the feet land beneath the body’s center of gravity rather than reaching forward, eliminating braking and reducing pounding, making comfortable breathing more likely from the start.
Preparation has two parts. First, build basic fitness through brisk walking, working gradually toward at least two miles. Walking cadence does not matter; the goal is simply a brisk, sustainable effort.
Second, practice the running cadence in place before attempting forward running. Start with 20-second segments at 170 beats per minute, rest for one minute, and repeat several times in the morning and later in the day. A metronome app can supply the beat. Build toward ten repetitions, then progress to 30-second segments when the shorter intervals feel easy.
After one or two weeks of consistent practice, begin moving forward with extremely small steps while maintaining the same cadence. Practice indoors or in a driveway before attempting regular outdoor running. If breathing becomes difficult, the steps have probably grown too large. Patience is essential because the method works only when quick turnover is paired with genuinely tiny steps.
High cadence also supports safer form. It encourages a slightly bent knee at landing, lowers impact, and helps prevent problems associated with overstriding, such as knee stress and shin splints. Quiet footfalls are a useful sign: “Quick feet, light ground.” Once this technique feels automatic, the next stage is choosing suitable running shoes and completing a diagnostic test to set appropriate walking and running intervals. Additional demonstrations and community support are available in Deb’s free Skool group at skool.com/beginnerrunner.
Deb recommends the Gasparilla Distance Classic 5K and 8K, both walker friendly. 25% off discount codes: RUNTAMPA5 and RUNTAMPA8
