A guide to running cadence

Do you ever feel like you’ve hit a plateau with your running? It can be frustrating when your race times just don’t seem to get better. The good news is that there are many small changes you can make to improve your performance. And one of these changes involves focusing on your cadence of running. 

‘Running cadence’ refers to the number of steps per minute (SPM) you take when running. Many runners and coaches believe that increasing average cadence of running can contribute to improved performances - and there is some evidence to support this idea. That being said, other researchers have questioned the importance of cadence in running.

In this blog, we’ll explore what running cadence is and how to increase your SPM. We’ll also review current research into the topic. 

What is cadence in running? 

Running cadence simply refers to the number of steps a runner takes per minute. Your cadence can vary a lot, depending on things like:

• Pace: If you’re sprinting, your cadence will be higher than when gently jogging. 

• Surface: Your cadence may be higher on slippery or wet surfaces - you usually take shorter steps. 

• Gradient: You naturally increase your cadence when going uphill by taking shorter steps, and decrease cadence running when going downhill. 

• Height: Taller people tend to have a lower cadence. Their longer legs mean they can cover more ground per step. 

However, when running on an even surface at their ‘normal’ pace, most people tend to have a fairly consistent cadence of running.  

How is running cadence measured?

To measure running cadence, you simply need to count the number of times each foot strikes the ground while running at your normal pace. There are a couple of ways of working out your own running cadence:

• Count yourself: Using a stopwatch, simply count how many times your right foot strikes the ground in one minute, then double the number (counting just one foot can be easier than counting both). The drawback of counting yourself is that you may unconsciously influence your natural running motion. 

• Use a running machine and a friend/video: Run at your usual pace on a treadmill. Then, either ask a friend to count - or film yourself - to calculate the number of steps taken. 

• Running watches: Some specialised running watches (and other wearables) are able to estimate your cadence. 

• Running apps: Similarly, fitness apps on your smartphone may be able to measure cadence based on your pace and movements of your legs. 

Why might running cadence be important?

Within the running community, there is a certain amount of debate about the importance of cadence in running. Some people view it as very helpful, others think it’s not so important. We’ll explore both sides of this debate below. But let’s first see why a higher cadence might be beneficial.  

Higher cadence may reduce your injury risk

Perhaps the greatest benefit of increasing running cadence is that it could reduce your risk of injuries. High cadence runners move with short, light steps, whereas lower cadence runners move with longer, more impactful strides. A lower cadence could, therefore, mean your joints take more of a shock with each step. That might increase your injury risk. 

In one study, researchers found that a longer step length (which implies a lower cadence) results in greater knee joint energy absorption. Therefore, taking shorter steps could reduce injury risk. Similarly, another review of multiple studies on the topic concluded that: “increased stride rate (reduced stride length) appears to reduce the magnitude of several key biomechanical factors associated with running injuries”.

Injuries: Learn more about running injuries and prevention

Greater running economy

‘Running economy’ refers to how efficiently your body works when running. In a study, researchers asked one group of runners to increase their cadence, while another group ran at their normal cadence. The results showed that, after 10 days, the higher cadence group had lower oxygen consumption, indicating that they were able to run more efficiently. 

The big debate: is there an optimal cadence in running?

For many years, the figure of 180 SPM was viewed as an ideal running cadence. This was after Jack Daniels, a running coach, observed that most elite distance runners at the 1984 Los Angeles Olympics had an SPM of 180. This led many runners and coaches to focus on achieving a higher SPM.

However, the importance of this figure has been disputed. 

For example, in a 2019 study of ultramarathon runners taking part in a 100km road race, the researchers found a wide range of SPM among these elite athletes. The male SPM was 177.6 on average, whereas the females ran at 188.5 SPM. However, there was a big range around this average. For instance, some of the male runners never ran at more than 160 SPM, while others ran at close to 210 SPM. Yet all the runners finished the race within the top 25 entrants. This casts doubt on the idea that there’s a ‘correct’ cadence. 

Should you forget about cadence in running?

The results described above suggest that there isn’t necessarily an ‘optimal’ running cadence - and that people can still perform well despite having very different SPM. So, does this mean you can forget about cadence altogether? Ultimately, it depends on a few different factors: 

• Injuries: Have you experienced running injuries in the past, or do you get affected by aches and pains when running? Some injuries are caused by overstriding, so increasing your running cadence could be a way of addressing those issues. It is, of course, best to get advice about injuries from a physio first - in case there’s a different cause. 

• Comfort: Do you feel comfortable with your current running cadence? If so, then it may simply be unnecessary to change. 

• Your body: As mentioned above, taller people naturally have a lower running cadence than shorter people - longer legs equals longer strides (as confirmed by research). If you are a taller runner, then it’s going to be significantly harder to reach an especially high cadence. 

Tips to increase your running cadence

For some people, increasing their cadence of running may be an effective way of reducing their risk of injuries, and boosting their running economy. Here are some general tips and ideas for increasing your SPM. 

Note: It’s always valuable getting personalised, expert advice from a physio or coach before significantly changing your running patterns. 

• Adjust gradually: Aim to increase your cadence very gradually. After finding out your current cadence, you should aim to increase your average by no more than 5% at a time. For example if your current SPM is 160, increase to no more than 168 SPM. It will take a few weeks to get used to this higher cadence, so wait until it feels completely natural before increasing again. 

• Use a metronome or music: There are metronome apps and specific running playlists available which include songs at a specific BPM. You then run in time with the beats without needing to count your steps. 

• Concentrate on shortening your step: When you adjust your running cadence, you’re retraining your body and how it moves. You’ll need to stay focused on shortening your steps, and avoid following your normal patterns. 

• Lightweight shoes: Running in lightweight shoes can marginally reduce the energy needed to increase the number of steps you take per minute. While you’ll still want adequate cushioning and support, choosing footwear that weighs a few grams less could make all the difference. 

• Firmer shoes: Similarly, running shoes with slightly firmer cushioning may allow you to spring forward slightly faster than more ‘bouncy’ shoes. 

Runners’ stories about increasing their SPM

On fitness websites, forums and blogs, several runners have described their personal experiences of increasing running cadence. Here are some of the key insights from these stories:

Writing on lifestyle website SELF, runner Alexa Tucker described her experiences of increasing her running cadence:

“A few weeks ago, I had the best run of my life. It was my once-a-week three-mile route from my NYC apartment to Washington Square Park and back. But that Wednesday morning my time was a solid 45 seconds faster per mile and I didn’t take a single walking break. I felt strong—and fast—and the only thing I had changed was that I took more frequent smaller steps, rather than the long, bounding ones I was used to”

Meanwhile, on online discussion platform Disqus, one runner described the impact of increasing running cadence on his marathon performance: 

“My cadence is now around 178 steps/min. Three years ago I was around 160 bpm... My marathons were then just under 3 hours and I'm now 2h40min flat. Yes, it was a long process to make the change (more than one year to get used to it) but my race endings are now much much easier with these shorter and faster strides. It really feels right”. 

But on Reddit, some runners debating the issue were a little less convinced. One argued that: 

“I say don't worry about cadence. Your body will do what is optimal for its composition and biomechanics”

Running cadence: just one piece of the puzzle

If you’re looking to improve your running performance while reducing your injury risk, there are many small (and large) changes you can make. Focusing on your running cadence can certainly contribute to these improvements - but it’s only one part of the bigger picture. 

For more ideas on how to get more out of your running, read our blog for tips on increasing running speed, improving form, nutrition - and more.