If you want to maintain or lose weight then run at higher cadences as this uses the aerobic system more, aerobic exercise burns fat and carbohydrates. If you want to build power, run at lower cadence for the same speed (more force at the pedal) this causes minute tears in the muscles which the body repairs and adapts to by strengthening the muscle. You may find that if you concentrate on increasing power you might put on muscle weight faster than you lose fat. I havent lost any "weight" in the last year but I have put a lot of muscle on and taken a lot of fat off.
Russell
