I agree that someone should run how they feel most comfortable. Run tall and let the rest take care of itself. Most everyone will have a higher turnover as they run faster, especially in a race. By the way, who started this 90 stride per min. stuff anyway?

I think the main benefit from running 180, is that higher turnover = shorter stride = your legs get beat up less, meaning a smaller chance for injury. If you Ironman shuffle or death march at 150-160 without getting injured, then go for it. Personally, I would shoot for the highest turnover / shortest stride where I'm efficient. That might be 150 for some runners, or 200 for others.

... Am familiar with Jack Daniels. Take a shot at him every chance I get!

I think increasing your cadence is one of the most important things a mid to back of the pack runner can do.

I've been a runner most of my life including D3 college (34 yo) and run about 160 cadence or a hair more. I'm a hair under 6'.

Keep in mind most elite runners are TINY. Therefore they have to turnover faster to go fast. It's much like swimming. A guy like Phelps with mega wingspan can turnover much slower than an elite woman that is very small.

So for me I can simply look at someone and tell if they are over or under striding. I feel MOST very young athletes overstride and most older athletes understride. That's simply an observation of mine from over the years. I think most young kids feel they must run with a long powerful stride and the older folks are simply running out of power and flexibility.

Why?

John