The most analysed runner on the planet
Eliud Kipchoge is one of the defining marathon runners of the modern era, and his high-profile sub-two-hour projects generated substantial scientific interest. Breaking2 in Monza (2017) and the INEOS 1:59 Challenge in Vienna (2019) were accompanied by detailed biomechanical analysis, physiological monitoring, and gait research that has produced dozens of published studies.
What that analysis consistently shows is a runner operating at remarkable efficiency across every measurable dimension. And cadence is near the centre of that picture.
The numbers: what his running actually looks like
Across his sub-two-hour attempts and major race performances, Kipchoge's cadence has been described as high and stable at elite marathon pace. This is above the 180 SPM figure that became famous from Jack Daniels' 1984 observation — though Kipchoge is running at roughly 4:34 per mile, a pace at which a high cadence is biomechanically natural.
His vertical oscillation — the amount he bounces up and down with each step — is notably low for his pace. Lower vertical excursion is not automatically better in isolation; running economy depends on the whole movement pattern.
His ground contact time is also very short. Ground contact time changes with speed and running mechanics — Kipchoge's short contact time is descriptive of his elite pace, not a standalone target for other runners.
The mental component
What is striking about footage of Kipchoge running is not just the mechanics — it is the visible relaxation. His face is calm. His arms swing with minimal tension. His upper body is stable and quiet, absorbing rather than amplifying movement.
This relaxation is not passive — it is the product of a running economy so well established that the physical demands of elite marathon pace leave enough cognitive and muscular capacity for the body to stay loose. When running feels hard, the tendency is to tighten up. Tension in the shoulders and arms creates counter-productive movement, wastes energy, and often disrupts rhythm. Kipchoge's relaxation is a sign of supreme efficiency, not lack of effort.
What this actually means for club runners
There is a temptation to look at elite running data and try to copy it directly. This is almost always a mistake. Kipchoge's cadence is not a target for a runner doing 9-minute miles — it is a consequence of the pace he is running, his physiology, and decades of training. Forcing that cadence at slower speeds creates its own inefficiencies.
The genuine lessons from watching Kipchoge are different:
- Consistency over brilliance. Kipchoge's cadence does not vary dramatically during a marathon. His mechanics stay stable from kilometre one to kilometre forty-two. Maintaining rhythm under fatigue is a trainable quality — and one that pays dividends at any pace.
- Relaxation is performance. Running with unnecessary tension costs energy. The habit of staying relaxed in the shoulders, jaw, and hands is available to every runner regardless of pace.
- Cadence as one useful reference. A modest cadence increase can change step length and some loading measures, but 'better mechanics' cannot be inferred from cadence alone. Not because any specific number is magic, but because there's more to efficient running than turnover alone.
Don't copy Kipchoge's SPM. Copy his approach: find a rhythm that works for your body, and then protect that rhythm relentlessly, especially when it gets hard.
