1. Set your treadmill to your preferred race speed, with the incline at one to mimic outdoor conditions.
2. Count the number of times your left or right foot hits the ground in one minute.
3. Double that number and you get your cadence.
4. With your baseline, start increasing your cadence by three to five per cent without changing the speed of the treadmill and monitor your heart rate. If it goes up a lot, maybe that’s not ideal. If it goes down, it’s probably good. Give yourself some time to adapt. Repeat to determine what cadence is best for you.