Running cadence sounds technical, but it's actually simple, and improving it can make a real difference in your efficiency and comfort.
What Is Running Cadence?
Cadence is the number of steps you take per minute while running, measured in steps per minute (spm). It's sometimes called stride rate. A low cadence means fewer, longer steps. A higher cadence means quicker, shorter steps.
Why it matters: overstriding, or landing with your foot far in front of your body, is linked to higher impact forces and acts like a brake on every step. A slightly higher cadence naturally shortens your stride.
What's a Good Running Cadence?
You'll often see 170–180 spm quoted as a target, and many elite runners run at 180 or above. In reality, cadence depends on your pace, height and leg length. Everyone's cadence goes up as they run faster.
Many recreational runners fall somewhere in the 150s to 170s on easy runs. Rather than chasing a magic number, aim for a small increase from your baseline. Lab studies have found that raising cadence by about 5–10% reduces loading at the knee and hip.
Try the Cadence Calculator to work out your numbers.
How to Measure Your Cadence
Count it: count how many times your right foot lands in 60 seconds, then multiply by 2.
GPS watch: most running watches measure cadence automatically.
Phone apps: many running apps show cadence using your phone's motion sensors.
How to Improve Your Cadence
Step 1: Find Your Baseline
Measure your cadence on a normal easy run. Don't change anything yet.
Step 2: Increase Gradually
Aim for about a 5% increase over several weeks. Small changes stick, and big ones cause new problems.
Step 3: Shorten Your Stride, Don't Force Faster Feet
Think about landing with your foot closer to under your hips. A higher cadence usually follows naturally.
Step 4: Use a Metronome
Metronome apps can play a beat at your target spm. Run to the beat for 5–10 minutes of an easy run, then let it go. Repeat over several weeks.
Step 5: Add Strides and Gentle Downhills
Short strides and gentle downhill running give your legs a feel for quicker turnover.
Common Cadence Mistakes
Changing too fast: your body needs time to adapt.
Working on it during hard workouts: practice on easy runs, and keep your focus on the workout during intervals and tempo runs.
Ignoring pace: at a very slow jog, a high cadence is hard to hold. Compare your cadence at similar paces.
FAQ
Does higher cadence make you faster? Not directly. It's a form improvement that can make running more efficient and comfortable, not a speed shortcut.
Will it feel strange at first? Yes, and your calves may feel it a bit. Back off if you feel sharp pain.
How are cadence and pace connected? Pace is cadence times stride length. As you speed up, both usually increase. Use the Pace Calculator to know your paces, then compare your cadence at each one.
Want to get faster overall? Read How to Run Faster: 7 Proven Ways.