How to Increase Running Cadence Safely - A 6-Week Guide

Want to increase your running cadence? Done correctly, a modest cadence increase can reduce injury risk and improve running form. Done too quickly, it can cause new problems.

This guide provides a safe, evidence-based approach to increasing your cadence over 6 weeks.

Should You Increase Your Cadence?

Before starting, use our Running Cadence Calculator to determine if you actually need to change. You may be a good candidate if:

Good Reasons to Increase Cadence

• Recurring injuries: Knee pain, shin splints, IT band issues, or hip pain
• Visible overstriding: Your foot lands well ahead of your center of mass
• High vertical oscillation: Excessive bouncing while running
• Cadence significantly below range: More than 10% below typical for your pace
• Heavy heel striking: Landing hard on your heels with straight leg

When NOT to Change

• Your cadence is already within the typical range for your pace
• You're injury-free and running feels comfortable
• You're in peak training or racing phase (wait for base building)
• You tried before and it felt unnatural after weeks of practice

Determine Your Target

Use these guidelines to set your target cadence:

The 5-10% Rule

Research by Heiderscheit et al. (2011) found that increasing cadence by 5-10% above your self-selected cadence provides the injury-reduction benefits without major performance trade-offs.

Example:

• Current cadence: 160 spm at easy pace
• 5% increase: 168 spm
• 10% increase: 176 spm
• Target range: 168-172 spm

Use Our Calculator

Our Running Cadence Calculator will give you a personalized target based on your pace, height, and current cadence.

Don't Over-Correct

If you're at 155 spm and your optimal range is 160-170, target 165-168—not 180. The goal is to reach the appropriate range for YOUR pace and body, not an arbitrary number.

The 6-Week Progression Plan

Week 1-2: Introduction Phase

Goal: Practice new cadence for short intervals only

Workouts:

• Easy runs: Include 2-3 × 3-5 minutes at target cadence (+3% from current)
• Use a metronome app set to your target
• Focus on matching foot strikes to the beat
• Return to natural cadence between intervals

Tips:

• Don't force it—if it feels very awkward, try +2% instead
• Keep your natural running posture
• Let stride length shorten naturally; don't try to control it

What to expect:

• Feels unusual at first
• May feel choppy or "quick"
• Should not cause pain

Week 3-4: Extension Phase

Goal: Increase duration at target cadence

Workouts:

• Easy runs: 3-4 × 5-8 minutes at target cadence (+5% from original)
• Long run: Include 15-20 minutes total at target cadence
• One tempo run: Try maintaining target cadence throughout

Tips:

• Gradually wean off the metronome for some intervals
• Check cadence on your watch occasionally
• Focus on "quick feet" cue rather than counting

What to expect:

• Starting to feel more natural
• Less need to consciously think about it
• Easier to maintain without metronome

Week 5-6: Integration Phase

Goal: New cadence becomes default

Workouts:

• Most easy runs at or near target cadence
• No metronome needed for most runs
• Check cadence periodically to confirm adaptation

Tips:

• If cadence drifts down when tired, that's okay
• Don't obsess over exact numbers
• Focus on how running feels, not just metrics

What to expect:

• New cadence feels natural
• Don't have to think about it
• Watch confirms you're in target range

Metronome Training Guide

A metronome is the most effective tool for cadence training. Here's how to use it:

Recommended Apps

Free options:

• Metronome Beats (iOS/Android)
• Pro Metronome (iOS/Android)
• Google search "metronome" for a web-based option

Running-specific:

• Run Tempo
• Weav Run (music that matches your cadence)

Built into devices:

• Garmin watches: Cadence alerts feature
• Apple Watch: Workout app shows cadence
• Coros watches: Cadence guidance mode

How to Set Up

1. Calculate your target BPM (beats per minute = steps per minute)
2. Set the metronome to that tempo
3. Put in one earbud or use bone conduction headphones
4. Match your foot strikes to the beat
5. Start with short intervals and build up

Audio Cues That Work

Some runners prefer audio cues over metronome clicks:

• Music with matching BPM (search "170 BPM running playlist")
• Saying "quick, quick, quick" in your head
• Imagining you're running on hot coals
• Focusing on "lifting" rather than "pushing"

Form Cues for Higher Cadence

Simply trying to move your feet faster often leads to tension. Use these cues instead:

"Quick Feet Under Hips"

Focus on landing with your foot beneath your center of mass, not ahead of it. Higher cadence follows naturally.

"Light Touch"

Imagine the ground is hot and you want minimal contact time. This promotes quick, light steps.

"Run Tall"

Maintain upright posture with slight forward lean from ankles. Avoid leaning from waist or slouching.

"Quiet Feet"

Try to make less noise with each foot strike. Quieter running usually means softer, higher-cadence running.

"Pull Don't Push"

Focus on lifting your foot quickly after it lands rather than pushing off hard. This naturally speeds up turnover.

Common Mistakes and Solutions

Mistake 1: Increasing Too Quickly

Problem: Jumping from 155 to 175 spm in one week Solution: Limit changes to 3-5% every 2 weeks

Mistake 2: Tensing Up

Problem: Upper body becomes tight, shoulders rise Solution: Keep shoulders relaxed, arms swinging naturally

Mistake 3: Forgetting Arm Swing

Problem: Arms don't match faster leg turnover Solution: Your arms should match your legs; faster feet = faster arms

Mistake 4: Running on Toes

Problem: Misinterpreting "higher cadence" as "run on forefoot" Solution: Let your natural foot strike evolve; don't force it

Mistake 5: All Runs at New Cadence

Problem: Trying to maintain high cadence on every run immediately Solution: Use intervals; give your body recovery time between practice sessions

Mistake 6: Ignoring Discomfort

Problem: Pushing through calf tightness or Achilles soreness Solution: Back off if you feel new pain; your muscles need time to adapt

When to Expect Results

Weeks 1-2

• New cadence feels unfamiliar
• Requires conscious effort
• May feel awkward or choppy

Weeks 3-4

• Starting to feel more natural
• Less mental effort required
• Can maintain for longer periods

Weeks 5-6

• Feels like your normal running
• Don't have to think about it
• Happens automatically

Months 2-3

• Full adaptation
• New cadence at all paces
• Potential injury reduction benefits

Monitoring Your Progress

Track these metrics during your cadence transition:

Week	Current Cadence	Target	Achieved?	Notes
1	_____ spm	+3%	Y/N	How it felt
2	_____ spm	+3%	Y/N
3	_____ spm	+5%	Y/N
4	_____ spm	+5%	Y/N
5	_____ spm	Target	Y/N
6	_____ spm	Target	Y/N

Also note:

• Any new pain or discomfort
• How natural the cadence feels (1-10 scale)
• Whether old injury symptoms improve

After the 6 Weeks

Once your new cadence feels natural:

1. Stop obsessing over numbers - Check occasionally, not constantly
2. Allow natural variation - Cadence will still vary with pace and fatigue
3. Reassess periodically - Use our calculator every few months
4. Focus on other form elements - Posture, arm swing, breathing

Related Resources

• Running Cadence Calculator - Find your optimal cadence
• Running Cadence Chart by Pace - Reference tables for all paces
• Is 180 SPM the Ideal Cadence? - The truth about the 180 myth
• Running Pace Calculator - Pace and speed conversions
• Jack Daniels Running Calculator - VDOT and training paces

Summary

Increasing running cadence can reduce injury risk and improve form—but only if done gradually and for the right reasons. Follow the 6-week progression:

1. Weeks 1-2: Short intervals at +3% with metronome
2. Weeks 3-4: Longer intervals at +5%, weaning off metronome
3. Weeks 5-6: Integration into regular running

Key principles:

• Change no more than 5% every 2-3 weeks
• Use a metronome to guide practice
• Focus on form cues, not just foot speed
• Stop if you experience new pain
• Allow cadence to vary naturally with pace

Start by finding your target with our Running Cadence Calculator, then follow this plan for a safe, effective transition.