As discussed above posture and by default core strength are really important for solid form. IMHO form is everything in running - watching a top quality distance runner like a Kenyan is a lesson in form and efficiency. Most top distance runners have a cadence of around 180 - I now measure mine using my Garmin 310XT with the footpod - this not only gives me instant readout but also an average over the whole run. On slower distance runs I struggle to get to 180 but am around 175 even at 8+ min miling. When I speed up it naturally goes to 180 and above.
Try practising on the treadmill - it is easy to count with the time readout - I tend to do it for 15 seconds and then multiply by four. As mentioned above try running much slower with small light footfalls before speeding up...
Good topic!
Nick
