Running Cadence: What It Is, Why It Matters, and How to Improve It

What is a Cadence in Running?

Running cadence, often referred to as step rate or steps per minute (SPM), is the total number of times your feet contact the ground per minute while running. It is a fundamental biomechanical metric that significantly influences running efficiency, performance, and injury risk.

What is Running Cadence?

Running cadence is a measure of how frequently your feet strike the ground. It is expressed as steps per minute (SPM). For instance, a cadence of 170 SPM means your right foot and left foot collectively hit the ground 170 times in one minute. It reflects the rhythm and quickness of your foot strikes, distinguishing it from stride length, which measures the distance covered with each step. Together, cadence and stride length determine your running speed (Speed = Cadence × Stride Length).

How Is Cadence Measured?

Measuring your running cadence can be done through several methods:

• Manual Count: The simplest method involves counting the number of times one foot (e.g., your right foot) strikes the ground in 15 seconds, then multiplying that number by 4 to get the SPM for that foot. Double that result to get your total steps per minute (both feet).
• GPS Watches and Fitness Trackers: Most modern GPS running watches (e.g., Garmin, Polar, Coros) and some fitness trackers automatically track and display your real-time and average cadence during a run.
• Smartphone Apps: Numerous running apps utilize your phone's accelerometer to estimate cadence.
• Foot Pods: Small sensors that attach to your shoelaces can provide highly accurate cadence data, often transmitting to a watch or phone.

Why Does Cadence Matter?

Optimizing running cadence is a key component of efficient and injury-resilient running biomechanics:

• Injury Prevention: A higher, appropriate cadence often correlates with reduced impact forces on the joints. When cadence is too low, runners tend to overstride – landing with their foot far in front of their center of mass, leading to a braking effect and increased stress on the knees, hips, and shins. Increasing cadence can promote a more midfoot landing closer to the body, reducing braking forces and improving shock absorption.
• Running Economy: A more efficient cadence can improve your running economy, meaning you use less energy to maintain a given pace. This is often achieved by minimizing ground contact time and reducing vertical oscillation (the amount you bounce up and down).
• Performance Enhancement: While not the sole determinant of speed, an optimized cadence, in conjunction with an appropriate stride length, contributes to faster paces. It allows for quicker turnover and a more fluid running motion.

What's an "Ideal" Cadence?

The concept of an "ideal" running cadence has often been associated with the benchmark of 180 SPM, popularized by running coach Jack Daniels. This number originated from observing elite runners in the 1984 Olympics. However, it's crucial to understand that 180 SPM is not a universal magic number for everyone.

An "ideal" cadence is highly individual and depends on various factors including:

• Runner's Height and Limb Length: Taller runners may naturally have a slightly lower cadence due to longer strides.
• Running Speed: Cadence naturally increases with speed. A slow jog will have a lower cadence than a sprint.
• Terrain: Uphill running typically involves a higher cadence with shorter strides, while downhill running might see a lower cadence with longer strides.
• Fatigue Level: As runners fatigue, their cadence often drops.
• Individual Biomechanics: Each runner has unique body mechanics and preferred movement patterns.

Rather than fixating on 180 SPM, the goal should be to find your optimal cadence – the one that feels most natural, reduces injury risk, and supports your running goals without feeling forced or overly strenuous. For many recreational runners, increasing their current cadence by 5-10% can often yield significant benefits.

Factors Influencing Cadence

Beyond the "ideal," several factors dynamically influence a runner's cadence during a run:

• Pace: As mentioned, increasing your running speed will inherently increase your cadence.
• Incline/Decline: Running uphill generally leads to a higher cadence with shorter steps, while downhill running might see a slightly lower cadence as stride length increases.
• Footwear: Some shoes, particularly those with significant cushioning or rocker geometries, can subtly influence natural stride mechanics and, consequently, cadence.
• Fatigue: When fatigued, runners often experience a drop in cadence as their muscles struggle to maintain quick turnover.
• Running Surface: Trail running with uneven terrain often leads to a higher, more cautious cadence compared to smooth road running.

How to Improve Your Running Cadence

If you've identified that your cadence is significantly low (e.g., below 160 SPM for most recreational runners at an easy pace) or if you're experiencing overstriding-related injuries, consider these strategies for a gradual increase:

• Shorten Your Stride: Consciously focus on taking shorter, quicker steps. Imagine "running lightly" or "running on hot coals." Your foot should land more directly under your hips, not out in front.
• Use a Metronome: Many running watches, apps, or even dedicated metronome apps allow you to set a target SPM. Start by increasing your current average cadence by 5-10 SPM and try to match that rhythm. Gradually increase over weeks or months.
• Increase Your Running Speed (Slightly): A natural way to increase cadence is to simply run a bit faster. Incorporate short bursts of faster running into your routine.
• Cadence Drills:
  • Quick Feet Drills: Focus on rapidly lifting and lowering your feet with minimal forward movement.
  • High Knees/Butt Kicks: These drills emphasize quick leg turnover and efficient leg recovery.
  • Strides: Incorporate short, fast bursts (100-200 meters) at the end of easy runs, focusing on quick, light steps.

Important Note: Any change to your running form, including cadence, should be gradual. Drastically altering your cadence too quickly can lead to new aches or injuries as your body adapts to new stress patterns. Focus on small, incremental increases (e.g., 5 SPM per week or two).

Cadence vs. Stride Length

Cadence and stride length are inversely related yet interconnected components of running speed.

• Cadence: How many steps you take per minute (SPM).
• Stride Length: The distance covered with each step.

Your running speed is a product of these two variables. To increase speed, you must either increase your cadence, your stride length, or both. For many runners, particularly those prone to overstriding, increasing cadence (which naturally shortens stride length slightly) is often a safer and more efficient path to improved form and reduced injury risk than trying to force a longer stride.

When to Consider Adjusting Cadence

While not every runner needs to actively adjust their cadence, it's worth exploring if you:

• Experience Chronic Running Injuries: Particularly those related to impact, such as shin splints, patellofemoral pain (runner's knee), or hip pain.
• Feel "Heavy" or "Clunky": A low cadence often correlates with a heavier, less agile running feel.
• Have a Noticeably Low Cadence: If your easy run cadence is consistently below 160 SPM, there might be room for improvement.
• Are Looking to Improve Running Economy: More efficient runners often exhibit higher cadences.

Conclusion

Running cadence is a vital, yet often overlooked, aspect of running biomechanics. Understanding what it is, how it's measured, and its impact on injury prevention, economy, and performance empowers runners to make informed decisions about their training. While there's no single "ideal" number, striving for an optimal cadence that feels natural and efficient can unlock significant improvements in your running journey. Remember to implement any changes gradually and listen to your body's feedback.