In this guide, we’ll explore what cadence really is, why it matters from a biomechanical and performance perspective, and how you can improve it through practical, science-backed strategies.
Defining Running Cadence
Running cadence is the total number of steps you take in a minute, combining both the left and right foot. It’s a direct measure of stride frequency, which, along with stride length, determines your running speed (Speed = Stride Length × Stride Frequency). While elite runners often sit around 180 spm, especially at race pace, recreational runners typically average 160–170 spm at comfortable paces.
To better understand how stride length affects cadence, read our guide on the difference between step and stride length.
To manually measure cadence, count how many times your right foot hits the ground in 30 seconds and multiply by four. This quick snapshot is useful, but most modern GPS watches—like those from Garmin, Coros, or Polar—offer continuous cadence tracking with real-time feedback. Apps like Strava or Stryd also sync cadence data with pace and power metrics.
Cadence is not static. It naturally increases with pace and can be influenced by surface (trail vs. road), gradient (uphill vs. downhill), and even footwear. By developing cadence awareness, runners can identify inefficiencies like overstriding or heel striking, which often result in excessive braking forces or energy loss.
Why Cadence Matters
Cadence directly affects how your body manages impact and propulsion. A slower cadence typically correlates with longer strides and overstriding—where your foot lands far ahead of your center of mass. This positioning increases braking forces with each step and can amplify joint loading, especially at the knee and hip.
Conversely, a quicker cadence promotes shorter, more efficient strides and a landing closer to midfoot or forefoot, under the hips. This positioning reduces ground contact time, improves stride turnover, and helps you maintain a more upright, controlled posture.
From a biomechanical standpoint, increasing cadence by just 5–10% has been shown to:
- Reduce vertical oscillation (the “bounce” in your stride),
- Decrease peak braking force and tibial shock (a major contributor to shin splints),
- Lower joint load, particularly in the knees and hips,
- Improve running economy by reducing energy lost during footstrike and recoil.
Studies published in the Journal of Sports Science and Medicine and Gait & Posture confirm that small cadence increases can help both novice and experienced runners minimize injury risk and optimize performance.
Knowing Your Existing Cadence
Before making any changes to your stride, it’s essential to understand your starting point. Knowing your current cadence gives you a baseline to work from and helps you track progress over time. The simplest method? Go for a run at a comfortable pace, count how many times one foot hits the ground in 60 seconds, then multiply that by two. Do this a few times and take the average for a more accurate reading.
Most smartwatches and running platforms like Garmin Connect, Polar Flow, Coros, Strava, or Stryd will log cadence automatically. These tools allow you to view cadence in real time, analyze it over various runs, and compare it across workout types (e.g., easy, tempo, or interval sessions). Some devices even offer real-time cadence alerts that buzz when you stray from your target range.
Cadence can vary significantly based on pace. For example, it may be 160–165 spm at an easy pace but rise to 175–185 during tempo runs or races. Testing at different intensities provides a more complete picture of how your stride adapts under load. You may also want to measure cadence on varied terrain (e.g., uphill, trail, track) to understand environmental effects.
Tip: Use a flat route and warm up properly before testing, as cold muscles can distort your natural rhythm.
Ideal Cadence for Runners
The popular “180 spm rule” comes from observations of elite runners, many of whom naturally adopt a cadence around that number during competition. However, there’s no one-size-fits-all. The ideal cadence varies based on your leg length, height, running background, pace, and biomechanics.
Shorter runners often require higher cadences (185–190 spm) to maintain speed because of their shorter stride length. Taller runners may run efficiently at 165–175 spm due to longer leg lever arms and larger natural strides. What matters more than hitting a specific number is optimizing your cadence to reduce impact, minimize braking, and improve fluidity.
Research from the Journal of Applied Biomechanics suggests that increasing cadence by just 5–10% can reduce knee joint load, lessen vertical oscillation, and improve dynamic stability. Many coaches recommend first identifying your average cadence at easy pace and gradually increasing it by 5–7 spm over a six to eight-week period. This prevents muscle fatigue or form breakdown during the transition.
Cadence should feel light and rhythmical—not rushed. Instead of chasing a magic number, think of developing “quick feet” and maintaining ground contact for the shortest effective time.
Benefits of Higher Cadence
Increasing your cadence can lead to a cascade of biomechanical improvements, especially when done progressively and intentionally. One of the biggest benefits is reduced ground contact time—the less time your foot spends on the ground, the lower the impact stress on your joints.
A higher cadence:
- Promotes a midfoot or forefoot strike, reducing braking forces that occur when overstriding.
- Decreases vertical loading rates, which are often linked to overuse injuries like shin splints, runner’s knee, and plantar fasciitis.
- Leads to lower peak ground reaction forces—meaning your body experiences less jarring with each step.
- Improves running economy by optimizing the stretch-shortening cycle of your muscles and tendons.
A 2020 study in Sports Biomechanics found that just a 5% increase in cadence improved 5K performance by 3–5% in recreational runners. Not only did these athletes run faster, but they also reported lower perceived exertion—proof that cadence impacts both performance and comfort.
For practical workouts that improve cadence and speed, explore the benefits of interval running.
Cadence training is low-effort, high-reward. It’s one of the few biomechanical changes that can yield results relatively quickly without overhauling your entire technique.
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| Runner Type | Cadence Range (spm) | Typical Pace | Cadence Benefits |
|---|---|---|---|
| Beginner Runner | 150–165 | Easy or conversational | Reduces impact when paired with proper form; avoids overstriding |
| Recreational Runner | 160–175 | Easy to tempo pace | Improves running economy and helps prevent injuries as volume increases |
| Competitive Runner | 170–185 | Tempo to race pace | Enhances stride rhythm, shortens ground contact time, supports midfoot strike |
| Elite Runner | 180–200+ | Race pace or faster | Maximizes efficiency and propulsion at high intensities |
| Trail/Uphill Runner | Variable (160–190) | Depends on grade | Higher cadence supports quicker foot placement and balance on technical terrain |
| Recovery Runs | 155–165 | Slow/easy | Emphasizes relaxed form and soft impact without forced turnover |
Note: Cadence naturally increases with speed and may decrease on steep or technical terrain. Rather than aiming for a fixed number, focus on gradually increasing cadence 5–10% above your baseline.
Drills to Improve Cadence
To improve cadence, you’re essentially retraining your brain and body to move with faster turnover—and that requires neuromuscular coordination. Drills help by increasing stride frequency, refining technique, and activating the specific muscle groups used during quick, efficient steps.
Here are some of the most effective cadence-focused drills:
- High Knees: Develop fast foot turnover and core engagement.
- Butt Kicks: Encourage hamstring activation and reduce overstriding.
- A-Skips and B-Skips: Reinforce proper foot placement and rhythm.
- Quick Steps (ankle flicks): Mimic the “light and fast” sensation of high-cadence running.
Perform 3 sets of 20–30 seconds for each drill, ideally twice a week after a warm-up. Drills are best done on a flat surface like a track or firm grass, and they should be executed with intention—light contact, upright posture, and rapid turnover.
Ladder workouts are also an excellent tool:
- 1 minute at 170 spm
- 1 minute at 175 spm
- 1 minute at 180 spm
- Repeat 2–3 rounds with 30 seconds of recovery jogging between sets.
Treadmill sessions provide a controlled environment to focus solely on cadence without worrying about terrain. Set the pace, set the metronome, and lock into your target rhythm.
Using a Metronome and Music
A metronome might not sound exciting, but it’s one of the most effective tools for internalizing a quicker cadence. By setting a beat (e.g., 174 bpm), you create auditory cues that guide your footstrikes. This taps into your brain’s sensorimotor synchronization abilities—the same mechanism that helps musicians keep time.
Start by running with a metronome app like RunTempo, MetroTimer, or Garmin’s built-in cadence alert. Begin with 5–10 minutes per session at your target cadence. Keep the pace easy so you can focus on staying in rhythm. Over time, you’ll develop a natural sense of timing without needing external prompts.
For a more enjoyable option, use music. Look for playlists or songs with a beat that matches your goal cadence—typically in the 170–180 bpm range. Platforms like Spotify have ready-made running cadence playlists, and apps like RockMyRun allow you to sort songs by tempo.
Music helps engage the auditory-motor system, which can increase motivation and reduce perceived effort. Just be mindful not to rely on it 100%—the goal is to eventually internalize the rhythm so that it becomes second nature, even in silence.
Changing Your Shape for Better Cadence
Adopting a higher cadence often involves subtle but important changes to your running form. It’s not about just moving your legs faster—it’s about streamlining movement to support faster turnover with less wasted effort.
Here’s how to support improved cadence through better mechanics:
- Posture: Keep a tall, relaxed posture with a slight forward lean from the ankles (not the hips). This shift encourages a landing closer to your center of mass.
- Arm Swing: Bend your arms at about 90 degrees and swing them compactly at your sides. The rhythm of your arms often dictates the rhythm of your legs, so don’t let them lag.
- Footstrike: Aim for a soft, midfoot landing directly under your hips. Overstriding (landing with the heel in front of your body) increases braking and slows cadence.
- Stride Length: Don’t try to forcefully shorten your stride—let cadence increase naturally, which will reduce stride length just enough to improve control.
Drills like strides (20–30 seconds of fast but relaxed running at ~90% effort) are great for reinforcing these posture and turnover cues. Running on a track can help you dial into rhythm, while treadmill running can highlight inefficiencies due to its consistent pacing.
Film yourself from the side or ask a coach for feedback. Subtle tweaks—like faster arm drive or a more upright chest—can unlock a much smoother cadence without it feeling forced.
How to Avoid Common Cadence Mistakes
When adjusting your cadence, the biggest trap is trying to change too much, too quickly. Your stride is the result of thousands of hours of motor patterning, and any adjustment—no matter how beneficial—needs to be gradual to avoid injury or mechanical disruption.
Mistake 1: Forcing Cadence Immediately to 180 spm
Jumping from 160 to 180 spm overnight might feel like you’re doing the right thing, but it can overload your calves, Achilles tendons, and hip flexors. Instead, aim to increase your cadence by no more than 5% per week. This gives your neuromuscular system time to adapt and keeps your stride feeling natural.
Mistake 2: Letting Form Deteriorate
When you’re tired, your cadence will often drop. Forcing it higher during fatigue can lead to tight shoulders, exaggerated arm swing, or a choppy stride. Instead, focus on cadence during your freshest miles and maintain good posture and relaxed mechanics.
Mistake 3: Ignoring Terrain and Effort
Cadence naturally drops on steep climbs or technical trails and increases on downhills or during strides. That’s normal. Don’t panic if your cadence fluctuates—what matters is your overall trend over time. Use cadence as a tool, not a rule.
Mistake 4: Not Monitoring Physiological Load
If you suddenly increase cadence and notice your heart rate rising disproportionately during easy runs, it might mean you’re overcompensating or becoming inefficient. Use heart rate monitors and perceived effort to keep tabs on intensity as you adjust your form.
Make a Note and Keep Track of Progress
Like any training metric, cadence works best when it’s tracked and reviewed consistently. The good news is that most modern running watches automatically record cadence and sync with apps like Garmin Connect, Strava, or TrainingPeaks.
Here’s how to make cadence tracking part of your training:
- Log your average spm during easy runs, tempos, and races.
- Compare cadence trends with pace, heart rate, and perceived effort.
- Look for consistency over time. A small rise in average cadence (e.g., from 165 to 172 spm) across multiple paces indicates improved economy.
If you’re using TrainingPeaks, look at the Cadence vs. Efficiency Factor charts to assess gains in running economy. You can also monitor changes in vertical oscillation or ground contact time if your watch supports these metrics.
Setting mini-goals—like holding 175 spm for a full 5K or seeing cadence rise naturally during a tempo run—can keep you motivated. Sharing milestones with a coach or community like Strava adds accountability and helps you stay focused.
Every few months, re-evaluate. Are you running faster with the same effort? Do your legs feel fresher on long runs? These subtle wins are signs your cadence training is paying off.
If you’re ready to apply cadence changes to your training, check out our structured 6-week 10K training plan.
How a Higher Cadence Can Improve Your Running—For Good
Cadence isn’t just a stat—it’s a window into how efficiently and sustainably you’re running. By understanding your current cadence and using drills, tools, and technique tweaks to improve it, you’re investing in long-term performance and injury prevention.
A higher cadence can help you run lighter, land safer, and move with greater rhythm and ease. Whether you’re aiming to shave seconds off your 5K or feel better on weekend long runs, cadence gives you a practical way to optimize your stride.
Start with awareness. Apply small changes. Track what happens. And most importantly, trust the process. Step by step, stride by stride, you’ll find your rhythm—and with it, your most efficient running form yet.
