Running Cadence Chart by Pace - Complete Reference Guide
Complete running cadence chart showing optimal steps per minute (spm) for every pace from 4:00 to 8:00 min/km. Find your ideal cadence based on your running speed.
Looking for a running cadence chart? This comprehensive guide provides reference tables showing the typical cadence range for every common running pace, from easy jogs to race efforts.
Use these charts alongside our Running Cadence Calculator to find your personalized optimal cadence.
What is Running Cadence?
Running cadence is the number of steps you take per minute (spm), also called step rate or stride frequency. It's one of the two factors that determine your running speed:
Speed = Cadence × Stride Length
Higher cadence with shorter strides tends to reduce impact forces and injury risk, while lower cadence with longer strides may be more economical at certain speeds—but individual variation is significant.
Cadence Chart by Pace (Metric)
This chart shows the typical cadence range for recreational to competitive runners at each pace.
| Pace (min/km) | Speed (km/h) | Low Range | Reference | High Range |
|---|---|---|---|---|
| 8:00 | 7.5 | 148 spm | 153 spm | 158 spm |
| 7:30 | 8.0 | 150 spm | 155 spm | 160 spm |
| 7:00 | 8.6 | 153 spm | 157 spm | 162 spm |
| 6:30 | 9.2 | 156 spm | 160 spm | 165 spm |
| 6:00 | 10.0 | 158 spm | 163 spm | 168 spm |
| 5:45 | 10.4 | 160 spm | 164 spm | 169 spm |
| 5:30 | 10.9 | 161 spm | 166 spm | 171 spm |
| 5:15 | 11.4 | 163 spm | 168 spm | 173 spm |
| 5:00 | 12.0 | 165 spm | 170 spm | 175 spm |
| 4:45 | 12.6 | 168 spm | 173 spm | 178 spm |
| 4:30 | 13.3 | 170 spm | 175 spm | 180 spm |
| 4:15 | 14.1 | 173 spm | 178 spm | 183 spm |
| 4:00 | 15.0 | 176 spm | 182 spm | 187 spm |
| 3:45 | 16.0 | 179 spm | 185 spm | 191 spm |
| 3:30 | 17.1 | 183 spm | 190 spm | 196 spm |
Cadence Chart by Pace (Imperial)
For runners using minutes per mile:
| Pace (min/mile) | Speed (mph) | Low Range | Reference | High Range |
|---|---|---|---|---|
| 13:00 | 4.6 | 148 spm | 152 spm | 157 spm |
| 12:00 | 5.0 | 150 spm | 154 spm | 159 spm |
| 11:00 | 5.5 | 153 spm | 157 spm | 162 spm |
| 10:00 | 6.0 | 156 spm | 161 spm | 166 spm |
| 9:30 | 6.3 | 158 spm | 163 spm | 168 spm |
| 9:00 | 6.7 | 160 spm | 165 spm | 170 spm |
| 8:30 | 7.1 | 163 spm | 168 spm | 173 spm |
| 8:00 | 7.5 | 166 spm | 171 spm | 176 spm |
| 7:30 | 8.0 | 169 spm | 174 spm | 179 spm |
| 7:00 | 8.6 | 172 spm | 178 spm | 183 spm |
| 6:30 | 9.2 | 176 spm | 182 spm | 188 spm |
| 6:00 | 10.0 | 180 spm | 187 spm | 193 spm |
| 5:30 | 10.9 | 185 spm | 192 spm | 199 spm |
How to Read This Chart
- Find your current training pace in the left column
- Reference cadence is the middle of the typical range
- Low and High range represent the acceptable band (±3% from reference)
- If you're within this range, your cadence is likely appropriate
- Below "Low Range" may indicate overstriding
- Above "High Range" may be inefficient (or just your natural style)
Cadence Adjustments by Height
Taller runners typically use slightly lower cadences at the same pace. Here's an approximate adjustment:
| Height | Cadence Adjustment |
|---|---|
| Under 165 cm (5'5") | +2-3 spm |
| 165-175 cm (5'5"-5'9") | Reference (no adjustment) |
| 175-185 cm (5'9"-6'1") | -1-2 spm |
| Over 185 cm (6'1") | -2-3 spm |
For personalized calculations based on your exact height and leg length, use our Running Cadence Calculator.
What the Research Says
Cadence Increases with Speed
Multiple studies confirm that optimal cadence increases roughly linearly with running speed. The relationship is approximately:
Reference Cadence ≈ 124 + 3.8 × speed (km/h)
This means:
- At 10 km/h: ~162 spm
- At 12 km/h: ~170 spm
- At 14 km/h: ~177 spm
Self-Selected is Usually Near Optimal
Research by Cavanagh & Williams (1982) showed that runners naturally select stride lengths close to their most economical pattern. When forced to deviate by ±8%, oxygen consumption increased.
The ±5% Rule
De Ruiter et al. (2020) found that individual optimal step frequency is typically within ±5% of self-selected cadence. This is why our charts show a range rather than a single "ideal" number.
Cadence for Different Run Types
Your cadence will naturally vary based on the type of run:
Easy Runs (Recovery Pace)
- Cadence: 5-10 spm lower than tempo runs
- Example: If your tempo cadence is 170, easy runs might be 160-165
- This is normal and appropriate
Tempo/Threshold Runs
- Cadence: Near your reference for that pace
- Focus on maintaining consistent cadence throughout
Interval Training
- Cadence: 5-10 spm higher than easy runs
- Naturally increases with effort
Long Runs
- Cadence may drift down 2-5 spm as fatigue sets in
- This is normal; don't force higher cadence when tired
Race Day
- Cadence typically highest due to adrenaline and race effort
- May be 5-10 spm above training at similar pace
Using a Metronome for Cadence Training
If you want to adjust your cadence, a metronome app is the most effective tool:
Recommended Apps
- Metronome Beats (free, iOS/Android)
- Run Tempo (running-specific)
- Garmin/Apple Watch cadence alerts
How to Practice
- Set the metronome to your target cadence
- Match your foot strikes to the beat
- Start with 5-10 minutes during easy runs
- Gradually extend the duration over weeks
Common Cadence Mistakes
Mistake 1: Targeting 180 SPM at All Paces
The "180 spm rule" applies to elite runners at race pace. At slower paces, lower cadences are normal and appropriate.
Mistake 2: Changing Too Quickly
Cadence should change by no more than 5% every 2-3 weeks. Rapid changes can cause new injuries or form issues.
Mistake 3: Ignoring Comfort
If a higher cadence feels forced or choppy after weeks of practice, it may not be right for you.
Mistake 4: Focusing Only on Cadence
Cadence is one factor. Foot strike position, posture, and arm swing also matter.
When to Consider Changing Cadence
You might benefit from a higher cadence if you:
- Have recurring knee, shin, or hip injuries
- Land with your foot well ahead of your center of mass (overstriding)
- Have high vertical oscillation (excessive bouncing)
- Feel heavy impacts with each step
You probably don't need to change if you:
- Are already in the reference range for your pace
- Run injury-free
- Feel comfortable and efficient
Related Resources
- Running Cadence Calculator - Get personalized cadence recommendations
- Is 180 Steps Per Minute the Ideal Cadence? - Debunking the 180 spm myth
- How to Increase Running Cadence Safely - 6-week progression guide
- Running Pace Calculator - Convert pace and speed
- Running Pace Explained - Complete pace guide
Conclusion
Running cadence is personal and pace-dependent. Use these charts as a starting point to understand where your cadence falls relative to typical ranges. If you're outside the range and experiencing issues, consider gradual adjustments.
For a personalized analysis, try our Running Cadence Calculator which accounts for your height, leg length, and training goals.