Cadence is a key metric for runners. It influences running form, ground contact time and impact forces.

Small cadence adjustments can reduce overstriding and lower impact stress on the body. However, a single increase in cadence cannot fix every running-related problem.

Performing a variety of workouts and training drills will strengthen your legs, help you avoid injuries and improve your running ability over time.

Optimal Stride Rate

Many runners have heard that 180 steps per minute is the perfect running cadence, but that number came from observations of elite runners racing at fast paces and is not a one-size-fits-all rule. A more important measure is how your stride rate affects your overall form, ground contact time, impact forces and running economy.

Higher cadence typically means a shorter stride at any given pace, which reduces over-striding and reduces the vertical loading rate of the ground reaction force (linked to knee and hip injuries in the scientific literature). Lower cadence can increase braking forces, increase heel striking angle and push your foot too far ahead of your body with each step, increasing injury risk.

Most recreational runners fall in the range of 160 to 175 spm easy, and 162 to 186 spm at tempo or hard efforts. A good target is to shift this range upwards by around 5%. Use a metronome app and be patient, as it can take six weeks for new cadence to feel natural.

Start by counting the times your right foot hits the ground for 30 seconds and then multiplying that number by four to estimate the average number of steps you take per minute. Then try running at various speeds and tinker with your cadence to see what feels best. If you have trouble adjusting your cadence, consider getting a gait analysis from a physical therapist or biomechanical specialist.

Injury Prevention

Performing cadence drills a few times per week and gradually increasing your running cadence can make you a more efficient runner. It also reduces the stress on your knees and hips and reduces your risk of injury.

Cadence is more than just the number of steps you take in a minute; it influences your stride length, foot placement, and running economy. A low running cadence often leads to overstriding, which can cause unnecessary stress on the joints of the legs.

The ideal cadence for your body is personal and unique, but many runners fall within the 170-180 SPM range at a relaxed pace. It is important to note that the optimal cadence for a given runner depends on several factors, such as strength and flexibility.

Most runners who experience problems with their cadence have a short stride length or an inefficient running style. Inefficient running styles cause the body to expend more energy lifting the weight of the upper body rather than propelling the legs forward, which increases impact forces and creates excessive stress on the knees and ankles. A lack of stability in the hips, glutes, and core contributes to this excessive pressure. Increasing your cadence and shortening your stride length can correct these issues and prevent running injuries like iliotibial band syndrome and runner’s knee.

Economy of Motion

As any runner can attest, there is an enormous amount of erroneous information about running cadence floating around on the Internet. The truth about cadence is that it plays a major role in running form, ground contact time and impact forces, and overall running economy. This makes it a very important factor in injury prevention for beginner runners and reducing the risk of overstriding among experienced distance runners.

In general, there is a good deal of evidence to suggest that runners naturally select a cadence that is energetically optimal for them. For instance, when researchers increase a runner’s cadence in experimental studies by a substantial amount (say, going from 160 spm to 176 spm), the runner consumes more oxygen and experiences increased biomechanical loads on the knees and hips.

However, most research to date has been focused on acute changes in running economy–i.e., how a runner’s economy changes right now, in the lab. This doesn’t necessarily speak to the long-term effects of running cadence on a runner’s economy, since a change in cadence is accompanied by a change in stride length.

Nonetheless, there is some evidence to suggest that a runner’s cadence may learn to compensate for an initial negative effect on their running economy due to a change in their running cadence. This could be explained by the concept of motor learning, wherein a change in behavior is ingrained over a period of weeks or months as the brain adapts to new patterns of movement.

Speed

Although we’ve heard that 180 steps per minute is the “perfect” cadence, there’s a lot more variation than that. Cadence varies by individual, pace and type of run. It’s important to find your natural cadence, and try not to overthink it. The best approach is to find the cadence that supports efficient mechanics and comfort at your usual training pace. Most recreational runners naturally land in the range of 160 to 180 SPM. The ideal running cadence also depends on the runner’s leg length, with longer legs typically having a lower cadence than shorter legs.

A lower cadence may be a result of taking long strides or landing heel first, which are both bad habits that increase the braking forces at foot strike and vertical loading rates of ground reaction forces (linked to injury in the scientific literature). Increasing the turnover rate can help you shorten your strides and reduce these factors.

Increasing your cadence and shortening your stride length both require specific training and time to improve. The best way to work on these changes is to perform a few speedy intervals in your weekly workout and gradually build up the intensity over time. Don’t jump straight from 155 to 180 SPM – it will likely lead to injury!