What is running cadence?
Running cadence is the number of steps you take per minute, counting both feet. If your left and right foot together strike the ground 160 times in a minute, your cadence is 160 steps per minute (spm). It is one of the few things about your form you can measure in thirty seconds and change on purpose.
At a given pace, taking more and shorter steps reduces overstriding, which means landing with your foot closer underneath your body instead of well ahead of it. Shorter, quicker steps are gentler on your knees and hips.
Is 180 steps per minute the ideal cadence?
No. 180 spm is a useful reference. It is not a law. The number comes from the coach Jack Daniels, who counted the strides of distance runners at the 1984 Olympics and found most turned over at about 180 or higher. Those were elite athletes racing. Reading it as a target every runner must hit is where it goes wrong.
Your best cadence depends on your height, your leg length, and how fast you're going. It rises as you speed up and drops when you slow down. Plenty of healthy runners cruise in the 160s on easy runs. The useful question is whether you are overstriding, and whether a slightly quicker turnover would help.
How do I measure my running cadence?
Count it. On an easy run at a normal, steady effort, count how many times your feet hit the ground in 60 seconds, or count for 30 seconds and double it. Do it a couple of times and take the average. That's your natural cadence at that pace, and the number to work from.
What cadence should I aim for?
If you want to raise a low cadence, nudge it up by about 5% and no more to start. A big jump feels awful and rarely sticks. Enter your current number and this works out a sensible target and the metronome tempo to set.
Then run to it. Set a metronome to the target and let your feet fall on the click for a minute or two at a time, a few times per run. Steady Pace has a cadence metronome built in, a steady click that runs in the background and works offline, so you can raise your turnover on any run without another app or a signal.
Steady Pace has a cadence metronome that runs in the background so you can raise your turnover on any run without another app or a signal.
Does a higher cadence prevent injury?
Increasing cadence a modest amount shortens your stride and reduces overstriding, which cuts the braking, impact forces, and load on the knee. Gait retraining often starts here. It is not a cure, and a higher number is not automatically better. An unnaturally high cadence wastes energy. Aim for a turnover that feels smooth.
Guide
Run a steady pace
Lock your turnover, then hold your pace by ear the whole way.
Guide
Run by feel
Learn to pace on effort instead of staring at a watch.
Tool
Pace calculator
Turn a goal time into the pace and splits to hold.
What is a good running cadence?
There's no single right number. Many recreational runners land between 160 and 180 steps per minute on easy runs, rising as they speed up. A "good" cadence is one that keeps you from overstriding without feeling forced. If yours is low, nudging it up about 5% is a safe experiment.
How do I increase my running cadence?
Raise it gradually, about 5% at a time. Set a metronome to the target tempo and run to the click for a minute or two, several times per run, keeping the same pace so your steps get shorter rather than faster. Give it a few weeks before nudging it up again.
Does cadence change with pace?
Yes. Your cadence naturally rises as you run faster and falls as you slow down, because you're covering more or less ground per step. That's why there's no universal target. Your easy-run cadence will be lower than your 5K cadence.