180 steps per minute is the cadence that twenty years of running research keeps coming back to — elite marathoners and weekend joggers alike. Get your cadence up near 180 and the heel-strike mechanics that wreck knees start to fade. Running economy improves, ground reaction force drops.
Most people self-select at 160-170. Close enough that it feels fine, but the over-striding that comes with it is exactly what loads the joints badly. Train with a metronome at 180 for a couple of weeks, then take it off — your body keeps the new pattern.
This page is set to 180 BPM, 4/4, uniform click (every beat equal weight, no accents, so it is just a step-clock). Pocket the phone, match your footfalls to the click, do not look at the screen. The first few runs feel weirdly fast — that is your stride length dropping, which is the whole point.
The app pre-sets to 180 BPM, 4/4, uniform mode. To adjust, use the controls inside the app after it loads.