What Is Cadence in Running? How to Increase Cadence

Cadence, also known as stride rate or step rate, is the frequency of steps per minute (SPM) while running. A higher cadence can support proper running form and boost running efficiency. Shortening your stride and running with a higher cadence will improve speed. Increasing your cadence can also minimize impact forces and injury risk.

Average runners have a cadence of 150 to 170 steps per minute. In the 1984 Olympics, legendary running coach Jack Daniels measured the cadence of the elite runners and established 180 SPM as the ideal, which was then widely accepted by coaches, fitness experts, and runners worldwide. Your ideal cadence depends on your physiology, overall fitness, and the conditions of your running environment. For example, taller runners generally have longer strides and a lower cadence.

To find your running cadence, count your footfalls. While running at an easy run pace on a flat, even surface, count a single foot's footfalls or foot strikes for sixty seconds. Multiply the number of steps by two to account for both feet—this number results in your steps per minute. You can also use a fitness tracker, watch, or app to count your steps per minute.

A higher cadence can boost your running performance and overall fitness. Elite runners and recreational runners alike can benefit from a higher cadence in the following ways:

1. 1. Less impact: There is less impact on your joints and ligaments when running at a higher cadence. Runners take longer strides when running at a low cadence, and at a low enough rate, they might be overstriding. Overstriders run heel first, and these heel strikes can impact the shins, knees, and hips. Longer strides and lower cadences stress your joints, bones, and ligaments and increase your risk of injury.
2. 2. More forward momentum: When running at a higher cadence, you can maintain more forward momentum, as your body has less impact to absorb. Reducing your stride length can help you minimize ground contact time, maintain proper running form, and support running efficiency.
3. 3. Faster pace: An optimal cadence means less time with your feet touching the ground. A longer stride and slower cadence yield a slower overall pace. A higher cadence with a short stride leads to a quicker running speed.

You can work on increasing your cadence and your overall running economy by following these steps:

1. 1. Identify your baseline. Measure your current cadence a few times to ensure accuracy. Knowing your strides per minute will help you set goals to improve your running technique and increase your cadence.
2. 2. Increase with small increments. Increase your SPM by five percent. When you can comfortably run at that cadence, increase by another five percent. Slowly increase your cadence to improve your SPM, especially when following a 5k, 10k, half marathon, or full-marathon race training plan.
3. 3. Try practice drills. You can practice running drills like marching in place, performing fast feet exercises, and running downhill sprints to boost your cadence. Ensure your feet land underneath your body in line with your center of gravity to reduce the risk of running injuries.
4. 4. Keep a beat. You can use a metronome app or listen to music with a particular BPM (beats per minute) while running to help you keep a certain cadence.
5. 5. Use a treadmill. Running on a treadmill with a set pace is an excellent way for runners to focus on making smaller, more frequent steps. These shorter strides are critical for developing a faster cadence.
6. 6. Track your progress. You can use a fitness tracker to monitor and track your cadence while running.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.