170 Steps Per Minute: Understanding Cadence, Its Benefits, and How to Achieve It

How fast is 170 steps per minute?

170 steps per minute (SPM) represents a brisk walking pace or a moderate-to-fast jogging cadence, often associated with a higher intensity of effort and improved biomechanical efficiency for many individuals. While not a direct measure of speed in miles or kilometers per hour, it signifies a quick, rhythmic movement pattern that typically reduces ground contact time and impact forces.

Understanding Cadence: Beyond Raw Speed

Cadence, in the context of walking or running, refers to the number of steps taken per minute. It is a critical metric that provides insight into movement efficiency and biomechanics, distinct from your overall speed. Your actual speed (velocity) is a product of both your cadence and your stride length (the distance covered with each step). Therefore, two individuals could run at the same speed but have vastly different cadences and stride lengths. A higher cadence, such as 170 SPM, indicates a quicker turnover of the legs, regardless of how far each step propels you forward.

The Physiological Impact of 170 SPM

A cadence of 170 SPM generally places an individual into a moderate to vigorous intensity exercise zone, depending on their fitness level and stride length.

• Heart Rate and Effort: At 170 SPM, most people will experience an elevated heart rate, typically within their aerobic training zone, and potentially bordering on their lactate threshold if maintaining this cadence with a significant stride length. This level of exertion is sufficient to elicit cardiovascular adaptations.
• Metabolic Demands: Moving at 170 SPM requires a continuous supply of oxygen to fuel muscle contractions, primarily engaging the aerobic energy system. Depending on the intensity, it can also tap into anaerobic pathways for brief bursts or sustained higher efforts. This contributes to increased caloric expenditure.
• Respiratory Rate: To meet the increased oxygen demand, your respiratory rate will naturally increase, becoming more pronounced and rhythmic than at a leisurely pace.

Biomechanical Implications of a Higher Cadence (like 170 SPM)

Adopting a cadence around 170 SPM can have several positive biomechanical effects, particularly for runners.

• Reduced Ground Contact Time: Quicker steps inherently mean less time spent with each foot on the ground. This minimizes the duration over which impact forces are absorbed by the body.
• Shorter Stride Length: A higher cadence often encourages a naturally shorter stride length. This helps to prevent "overstriding," where the foot lands too far in front of the body's center of gravity.
• Lower Impact Forces: By landing closer to the body and reducing ground contact time, the peak impact forces transmitted through the joints (ankles, knees, hips) are typically lessened. This is a key factor in reducing the risk of common overuse injuries.
• Improved Running Economy: For many, a higher cadence can lead to more efficient movement. Less energy is wasted braking upon impact, and the elastic energy in tendons and muscles can be utilized more effectively for propulsion.
• Encourages Midfoot Strike: A quicker, shorter stride often promotes a landing pattern closer to the midfoot, as opposed to a heavy heel strike associated with overstriding.

Is 170 SPM an Optimal Cadence?

While often cited as a target for improved efficiency and injury prevention, the "optimal" cadence is highly individual. Elite runners often exhibit cadences of 180 SPM or higher, but this is influenced by their speed, biomechanics, and training.

• For many recreational runners and brisk walkers, 170 SPM represents a very good target. It strikes a balance between increasing efficiency and being achievable without feeling overly forced.
• Individual Variability: Factors such as height, leg length, running experience, foot strike pattern, and terrain all influence what feels natural and efficient. A taller individual may naturally have a slightly lower cadence than a shorter person at the same speed, due to longer limbs.
• Context Matters: 170 SPM for a brisk walk is a significantly different exertion level than 170 SPM for a fast run, due to the difference in stride length and overall speed.

How to Measure and Adjust Your Cadence

Monitoring and adjusting your cadence can be a valuable tool for improving your form and performance.

• Manual Counting: The simplest method is to count the number of times one foot strikes the ground in 30 seconds and multiply by four. Repeat for the other foot and average.
• Wearable Devices: Most modern GPS running watches, foot pods, and even many smartphone apps with accelerometers can accurately track and display your real-time cadence.
• Metronomes: Specialized apps or devices can provide an auditory beat to help you maintain a target cadence during your workout.
• Gradual Increase: If your current cadence is significantly lower than 170 SPM, aim for small, incremental increases (e.g., 5-10% at a time). Drastically changing your stride overnight can feel awkward and potentially lead to new issues.
• Focus on Feel: While numbers are useful, pay attention to how a higher cadence feels. You should aim for a light, quick, and controlled foot strike, not a frantic shuffle.

Integrating 170 SPM into Your Training

Incorporating a target cadence into your training can be done effectively with various drills and techniques.

• Warm-up Drills: Include exercises like high-knee skips, butt kicks, and quick feet drills to prime your neuromuscular system for faster leg turnover.
• Short Intervals: During your runs, try short bursts (e.g., 30-60 seconds) where you consciously focus on increasing your cadence to 170 SPM or higher, then return to your normal pace.
• Metronome Training: Use a metronome app set to 170 beats per minute during portions of your run to help you internalize the rhythm.
• Tempo Runs: Once comfortable, try to sustain a cadence of around 170 SPM during your tempo runs, focusing on maintaining efficiency and a relaxed upper body.

Potential Drawbacks and Considerations

While beneficial, focusing on cadence should be part of a holistic approach to fitness.

• Not a Universal Fix: Cadence is one component of running form. It won't compensate for underlying strength imbalances, poor posture, or inadequate training.
• Initial Discomfort: Changing established movement patterns can feel unnatural and awkward initially. Be patient and allow your body to adapt.
• Over-focus: Avoid becoming overly obsessed with the number. The goal is improved efficiency and reduced injury risk, not just hitting a specific number regardless of how it feels.
• Injury Risk (if forced): Forcing a cadence that feels unnatural or attempting to increase it too rapidly without proper conditioning can alter other aspects of your biomechanics in ways that might introduce new injury risks.

Conclusion: Cadence as a Tool for Performance and Injury Prevention

A cadence of 170 steps per minute signifies a brisk, efficient movement pattern that holds significant physiological and biomechanical advantages for many individuals. It promotes a higher intensity of effort, contributes to cardiovascular fitness, and can reduce impact forces on the body, potentially lowering the risk of overuse injuries. While 170 SPM serves as an excellent target, remember that optimal cadence is a personalized metric. By gradually integrating cadence work into your training, listening to your body, and focusing on a light, quick, and efficient stride, you can harness this powerful tool to enhance your performance and longevity in your fitness pursuits.