Running Cadence
Running cadence is the number of steps you take per minute while running. Learn about optimal cadence, the 180 steps per minute rule, and how to improve your running form.
Quick Answer
Running Cadence — is the number of steps (footstrikes) you take per minute, typically measured as SPM (steps per minute). Most recreational runners have a cadence of 150-170 SPM, while elite runners often maintain 180+ SPM.
What is Cadence?
Cadence counts total footstrikes per minute—both left and right feet. It's one of the two components that determine running speed:
Speed = Cadence × Stride Length
A higher cadence with shorter strides often leads to more efficient running and reduced injury risk.
The 180 SPM Myth
Coach Jack Daniels observed that elite runners typically run at or above 180 SPM. This led to the popular recommendation that all runners should aim for 180 SPM.
The reality is more nuanced:
| Factor | Impact on Optimal Cadence |
|---|---|
| Height | Taller runners often have lower cadence |
| Pace | Cadence naturally increases with speed |
| Terrain | Hills often lower cadence |
| Experience | Trained runners tend toward higher cadence |
Read our detailed analysis: 180 Steps Per Minute Running Cadence.
Typical Cadence Ranges
| Runner Type | Cadence (SPM) |
|---|---|
| Beginner | 150-160 |
| Recreational | 160-170 |
| Experienced | 170-180 |
| Competitive | 175-185 |
| Elite | 180-200 |
Cadence by Pace
Cadence increases with speed:
| Pace (min/mile) | Typical Cadence |
|---|---|
| 12:00 | 155-165 |
| 10:00 | 165-175 |
| 8:00 | 170-180 |
| 7:00 | 175-185 |
| 6:00 | 180-190 |
| 5:00 | 185-200 |
See our Running Cadence Chart by Pace.
Why Cadence Matters
Injury Prevention
Higher cadence (shorter strides) typically reduces:
| Impact Factor | Reduction |
|---|---|
| Ground reaction forces | 5-20% lower |
| Knee loading | Significant reduction |
| Overstriding | Eliminated |
| Heel striking | Often reduced |
Overstriding (landing with foot far ahead of body) increases braking forces and injury risk.
Running Economy
Optimal cadence improves running economy:
- Less vertical oscillation (bouncing)
- More forward momentum
- Efficient muscle activation
How to Measure Cadence
Manual Counting
- Count right foot strikes for 30 seconds
- Multiply by 4 (or count for 60 sec and double)
Technology
- GPS watches (Garmin, Polar, COROS)
- Foot pods
- Running power meters
- Phone apps
How to Increase Cadence
Gradual Increase Method
- Baseline: Determine current cadence
- Target: Add 5% (not more)
- Practice: Short intervals at new cadence
- Integrate: Gradually extend duration
Example progression:
- Week 1-2: 10 min @ new cadence during easy runs
- Week 3-4: 20 min @ new cadence
- Week 5+: Full runs at new cadence
Read our guide: How to Increase Running Cadence.
Metronome Training
Use a metronome app set to target cadence:
- Start with matching footstrikes to beats
- Practice on treadmill first
- Transfer to outdoor running
Cues That Help
| Cue | Effect |
|---|---|
| "Quick feet" | Faster turnover |
| "Light steps" | Reduced ground contact |
| "Run quietly" | Softer landing |
| "Pull back" | Avoid overstriding |
Cadence vs Stride Length
Both affect speed, but have trade-offs:
| Change | Pros | Cons |
|---|---|---|
| ↑ Cadence | Less impact, reduced injury | Can feel unnatural initially |
| ↑ Stride Length | More speed per step | Increased loading, fatigue |
Most runners benefit from slightly higher cadence rather than longer strides.
Elite Runner Examples
| Runner | Event | Typical Cadence |
|---|---|---|
| Eliud Kipchoge | Marathon | 185-190 |
| Mo Farah | 5K/10K | 188-195 |
| Paula Radcliffe | Marathon | 180-184 |
Note that elite cadence varies based on pace, terrain, and race phase.
Common Questions
Should everyone run at 180 SPM?
No. 180 is a guideline, not a rule. Your optimal cadence depends on:
- Height and leg length
- Current running speed
- Running experience
- Natural biomechanics
Aim for 5-10% improvement if you're below 165 SPM.
Does cadence change with fatigue?
Yes—cadence typically drops as you fatigue:
- Fresh: Higher cadence
- Late race: May decrease 3-5%
- Monitoring cadence helps detect fatigue early
Is higher cadence always better?
Not infinitely. There's an optimal range for each runner. Forcing unnaturally high cadence:
- Feels awkward
- May reduce efficiency
- Can cause different injury patterns
How does terrain affect cadence?
| Terrain | Effect on Cadence |
|---|---|
| Flat | Normal cadence |
| Uphill | May decrease 5-10% |
| Downhill | Often increases slightly |
| Trail | More variable |
Cadence naturally adjusts to terrain. Don't force a specific number on varied surfaces.