To explain this in a better way we will start with the definition of:
Step: This is the distance from the contact of one foot on the ground to the other point of contact of the other foot.
Cadence: these are the steps per minute that we take when running or jogging.
Generally, it can be measured with a pedometer or monitor which records the steps as we move. Most modern watches incorporate them, as it is given great importance. An easy way to count your steps, without technology could be measuring the time it takes you to do 30 steps on one foot and then divide that number by 3,600.
An example: If you need about 25 seconds to do 30 steps with one foot, your cadence would be about 144 steps per minute (3,600 / 25 = 144)
Based on scientific studies and observations, the ideal cadence for a runner should be 180 bpm (steps per minute). The most common thing is that when we realize it and have the result, we will obtain a much lower figure; but don't worry, it is very common. Now as we know, the cadence can NOT be the same for everyone, because we are NOT all the same. Therefore, the important thing is to try to improve our cadence to get as close as possible to that figure, but without obsessing over it.
If we increase the cadence, we will take shorter steps and our feet will impact much closer to the center of gravity, that is, under the body. It is also optimal to improve our performance because we will use less energy and we will reduce the force of the impact that your legs suffer against the ground.
And why is it better to run with shorter strides? Because:
We decrease the contact time with the ground.
We generate less support force with less stride length.
We reduce the loads on the joints.
We are more efficient because we lose less energy.
Acceleration is constant, without variations.
Hip adduction is much less.
Reduction of muscle pain.
Advice:
It is important to relax a bit when practicing cadence. When you start training it, you will feel somewhat clumsy, because you will have been running with the same technique for so long that it will be difficult for you to move in another way. With perseverance and being aware you will achieve it.
You should not be ashamed when running with shorter steps or practicing your drills. If they are runners, they will know that you are training your cadence and learning from your drills.
If you manage to increase that cadence, you will see improvements in your performance, technique, and running economy, but that does not mean that you will run faster. Or at least that shouldn't be your main goal.
Being aware of the number of steps you take all the time can be a bit tedious. Luckily, there are some tricks to keep the cadence more unconscious, like music or the metronome.
To be conscious. No matter how much we read, watch videos, practice drills, we are not going to achieve anything if we are not present/aware in our training sessions.
Increasing the cadence will help us in two essential aspects: a shorter contact time of the foot on the ground and a shorter stride width.