By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Running cadence is the number of steps you take when you run. Your running cadence is influenced by your stride length and speed and is one tool you can use to help you become a better runner. Cadence is measured by the number of steps you take per minute (SPM), and you can use this number to assess if you need to adjust your stride length to run more efficiently. As a running coach, I often get asked about running cadence so I wanted to offer tips and insights to help you determine your average cadence and improve your running mechanics.

When I’m coaching people, I often get asked about cadence, especially as it has become a trendy way to measure running progress. This guide will delve into the science behind cadence and offer ways to help you measure and track your cadence and improve your running form. We will also examine some common misconceptions about cadence guidelines and offer ways to become a more efficient runner.

What Is Running Cadence?

Running cadence - also called stride rate - measures how many steps you take per minute (SPM). It is how often your feet hit the ground as you run. Your cadence is determined by different factors, including your stride length, height, speed, and body composition. A slower cadence often goes along with longer strides.

Generally, taller runners have a lower cadence since they have longer legs that hit the ground a lower number of times when running and take longer strides. In general, a higher cadence is linked to faster running speeds. According to researchers, increasing cadence also reduces the risk of running injuries, with less ground force impact.

How to Measure Running Cadence

You can measure your cadence in a few different ways. Here are some options:

Set the timer on your phone for 30 seconds. Begin running, and then when you are going at your regular pace, turn the timer on and count your steps. After 30 seconds, double the number to get your steps per minute (SPM). This is your running cadence.
Some fitness trackers and Garmin watches also measure cadence. You can look at the specs for your Garmin watch at Garmin.com to see if your Garmin has a Cadence measurement.
Free cadence tracking apps are available for smartphones, such as the Cadence Running Tracker for Android and the Cadence app for iPhones.

What Is a Good Cadence?

A long-standing belief in the running world was that 180 is the best running cadence for everyone. This originated from the running coach Jack Daniels who counted runners’ steps in the 1984 Olympics. Most elite runners have a cadence that falls in the range of 170 to 190.

Recreational runners generally have a lower cadence, with longer ground contact time. Beginner runners may have a cadence in the 150 to 160 range.

Instead of judging yourself against pro runners with a faster cadence, focus on your own cadence. Determine your regular cadence and aim to increase it by 3 to 5 percent.

Considerations

Also, consider your running distance. If you are doing a sprint or interval workout, you can increase your cadence by a higher percentage, whereas a smaller increase will make a big difference for longer, slower runs. If you're running at an easy pace, you will probably have a lower cadence than during speed workouts.

Another factor that affects your cadence is the incline of your run. Running uphill naturally shortens your stride, so you will have a higher cadence during hill workouts and uphill portions of your run and a lower cadence when running down hills.

How to Improve Your Running Cadence

Improving your cadence may feel overwhelming or unnatural initially, but add just a few minutes of cadence training to your regular workouts, and you will start to see results in your running efficiency. You do not have to go out and run 10 miles at a fast cadence but focus instead on running a half mile at an increased cadence.

Try these techniques to increase your cadence and lower your risk of injury:

Use a Metronome

You can increase your running cadence by measuring your cadence and making a conscious effort to take shorter, quicker steps as you run. A metronome can be especially helpful as you can set the sounds at your goal running cadence. A variety of metronome apps are available for free in the iOS and Google Play stores, such as the Smart Tempo app.

Run Strides

Running strides is another excellent way to improve your cadence. Strides are short (usually about 100 meters), fast bursts of running where you increase your speed as you run. Do 4 to 10 strides twice a week to improve your cadence.

Related Post: How to Run Strides

Focus on your Arms

Swinging your arms more quickly can help increase your cadence when you run. Focus on your form, pick your knees up, and drive forward as you bring your arms up and down to help increase your speed and momentum. Note that you do not want any sideways motion of your arms as this wastes energy and will slow you down.

Cycle

Do some cross training by cycling at a fast rate. Keep your resistance low and aim for a cadence of 180 or above. This fast cycling will help improve your leg turnover when you’re running.

Strength Train

Strength training is one of the best ways to boost your lower body and core strength and help you run faster. Do at least two strength training sessions per week to help improve your power, speed, and running cadence. Exercises such as squats, lunges, side lunges, and planks will help improve your running form and cadence.

Other Ways to Measure Running Progress

Cadence is just one way to measure your running progress and ability. It is a valuable tool, but for a balanced training program, you should use a few different ways to track your progress and make adjustments as needed. Here are some other useful techniques to help you track your training progress:

Speed

Your running speed is one of the best ways to measure your progress in your training program. You can measure your speed by doing races and keeping track of your race times. Also, use a running watch, fitness tracker, or running app to track your pace and times during training. Measuring your pace during speed workouts is vital to keep you on track with your training.

Vo2 Max

Vo2 max is another way to measure your fitness level. Vo2 max measures the maximum amount of oxygen your body can use during intense exercise. Some Garmins and fitness trackers measure Vo2 max, or you can get measured by a doctor or physical therapist with a treadmill test and oxygen mask to determine your Vo2 max.

Heart Rate

Heart rate training is another helpful way to measure your fitness level and monitor your progress. As you train and improve your fitness level, your resting heart rate will decrease, which is a measure of good fitness. Also, measuring your heart rate variability can help assess your fitness level. A high heart rate variability is an indicator of higher levels of fitness.

Rate of Perceived Exertion (RPE)

The rate of perceived exertion is another common way to train. You may use RPE for speed workouts such as tempo runs, aiming for an 80 percent (out of 100) RPE, for instance, to challenge yourself without going too hard. RPE can help guide you to push yourself on hard workout days and to take it easy and dial down the intensity on easy days. This is an important training concept - easy and hard workouts - that many runners do not utilize, causing them to get stuck in a fitness rut.

If you need a customized running plan to help improve your cadence and become a better runner, head to our Training Center for a personalized program to crush your running goals.

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, a dog lover, an Akita mom, and the founder of Runstreet. She specializes in helping runners get faster and stronger and helping beginners elevate their fitness levels. She is based in Brooklyn, New York.

Running Cadence Explained + Tips to Improve