Apple Watch Running Cadence: How to Track and Improve Your SPM

February 23, 2026

You're mid-run, glancing down at your Apple Watch. Heart rate, pace, distance—it's all there. But there's one metric that could change the way you run more than any of them: cadence.

Running cadence—your steps per minute (SPM)—is the single most actionable metric for improving efficiency, reducing injury risk, and getting faster. And your Apple Watch can track it. But the way it tracks cadence has real limitations that most runners don't realize until they've been frustrated by them.

This guide covers everything about Apple Watch running cadence: how to set it up, what the data means, where the native experience falls short, and how to actually use cadence to become a better runner.

What Is Running Cadence and Why Does It Matter?

Running cadence is the number of steps you take per minute while running. If your right foot hits the ground 85 times in a minute, your cadence is 170 SPM (counting both feet).

Cadence matters because it directly affects three things:

Injury risk. Higher cadence typically means shorter strides, which reduces the braking force on your knees and shins. Research published in Medicine & Science in Sports & Exercise found that increasing cadence by just 5-10% significantly reduces impact loading on the hip and knee joints.
Running efficiency. Optimal cadence means less energy wasted on vertical bounce and braking. You spend more of each stride moving forward.
Speed. Your running speed is cadence multiplied by stride length. Increasing one (or both) makes you faster. Cadence is the safer variable to increase because longer strides often lead to overstriding.

For a deeper dive into cadence science, including charts by height and pace, see our complete running cadence guide.

How to View Cadence on Apple Watch

Apple Watch has tracked running cadence since watchOS 5, but it's not visible by default. You need to add it to your workout display manually.

Method 1: Set Up via iPhone

This is the easiest way to configure your workout metrics:

Open the Watch app on your iPhone.
Scroll down and tap Workout.
Tap Workout View.
Select Outdoor Run (or Indoor Run).
Tap Edit next to the workout view you want to modify.
Scroll down to the available metrics and tap Current Cadence or Average Cadence to add them.
Drag to reorder the metrics. Cadence will now appear during your runs.

Important: Apple Watch limits you to five metrics per workout view. You may need to remove a metric (like calories or elevation) to make room for cadence.

Method 2: Set Up Directly on Apple Watch

You can also configure metrics from the Watch itself:

Open the Workout app on your Apple Watch.
Find Outdoor Run and tap the three dots (...) icon.
Tap the pencil (edit) icon on the workout view you want to modify.
Tap a metric to swap it, or scroll down to add cadence.

What You'll See During a Run

Once enabled, your Apple Watch displays cadence as a number labeled "SPM" on the workout screen. You'll see the value update in real time as you run.

One thing to note: Apple Watch doesn't label "Current Cadence" and "Average Cadence" differently on the workout screen—they both just show as "SPM." You'll need to remember the order you placed them in your metrics list.

What Apple Watch Gets Right About Cadence

Credit where it's due. Apple Watch does several things well when it comes to cadence tracking:

Always-on tracking. Cadence is recorded for every running workout, even if you don't add it to your display. The data is saved in Apple Health automatically.
No extra hardware. Unlike some GPS watches that require a foot pod for cadence, Apple Watch uses its built-in accelerometer to detect your arm swing and estimate step frequency.
Health app integration. After your run, you can view per-minute cadence data in the Apple Health app or in apps like Strava that sync with HealthKit.
Current and average metrics. You can display both your real-time cadence and your rolling average, giving you a snapshot and a trend.

For runners who just want to see their cadence number, Apple Watch handles the basics. The problem starts when you want to actually do something with that number.

The Limitations of Apple Watch Cadence Tracking

Here's where things get frustrating. Apple Watch shows you your cadence, but it doesn't help you change it. And that's the whole point of tracking cadence in the first place.

No Target Cadence

You can't set a target cadence on Apple Watch. There's no way to tell it "I want to run at 175 SPM" and get feedback when you're above or below that target. You're left staring at a number and trying to mentally adjust—which is nearly impossible when you're breathing hard at mile 4.

No Audio or Haptic Cues

This is the biggest gap. Apple Watch will show you that your cadence dropped to 162 SPM, but it won't do anything about it. No tap on the wrist. No beep in your ear. No rhythm to match your steps to.

Compare this to running with music at a specific BPM, where you naturally sync your footstrike to the beat. Apple Watch has no equivalent for cadence—it's purely a display metric.

No Cadence Alerts

While Apple Watch supports pace alerts and heart rate alerts, there's no cadence alert feature. You can't set a notification for when your cadence drops below a threshold, which would be the most useful feature for cadence training.

Passive Tracking Only

Apple Watch treats cadence as something to record, not something to train. It's the difference between a thermometer and a thermostat. A thermometer tells you the temperature; a thermostat controls it.

For cadence training to actually work, you need something that keeps you at your target cadence in real time—not just a number to review after the fact.

How Runo's Apple Watch App Solves This

Runo is a running metronome app with a standalone Apple Watch app that turns your Watch into an active cadence training tool—not just a passive tracker.

Here's what it does that the native Workout app doesn't:

Haptic Metronome on Your Wrist

Runo plays a rhythmic beat at your target cadence directly on your Apple Watch. You feel each beat as a subtle tap on your wrist—one tap per step. Your body naturally syncs your footstrike to the rhythm without any conscious effort.

This works the same way running to music at a specific BPM works, except it's more precise and you don't need headphones or a phone.

Set Your Target Cadence on the Watch

Before starting a run, you set your target BPM directly on the Apple Watch. Use the Digital Crown to scroll between 120 and 220 SPM, or tap the + and - buttons to adjust by 1 SPM at a time. The metronome plays at exactly that tempo.

You can also adjust cadence mid-run. If you're warming up at 165 and want to push to 175 for your tempo intervals, just scroll the Digital Crown—no need to stop or pull out your phone.

Works Independently—No Phone Required

Runo's Watch app is fully standalone. Leave your iPhone at home. The metronome, BPM display, run tracking, heart rate monitoring, GPS distance, and pace all work directly on your Apple Watch.

During an active run, the Watch displays:

Time — elapsed running time
Distance — in kilometers or miles
Pace — current pace per km or mile
Heart rate — live BPM from the optical sensor
Cadence — your actual steps per minute from the pedometer
Metronome BPM — your target beat, so you can compare actual vs. target

Training Modes for Cadence Work

Runo's Watch app includes training modes designed specifically for building cadence habits:

30/30 mode — 30 seconds of metronome on, 30 seconds off. Run to the beat, then try to maintain the rhythm without it.
60/30 mode — 60 seconds on, 30 seconds off. Longer guided intervals for when you're getting comfortable with the cadence.
Random bursts — Random intervals between 15-45 seconds on, 30-60 seconds off. Keeps you engaged and tests whether you've internalized the rhythm.

These modes are how you actually learn a new cadence, not just measure it. Start with 30/30, graduate to random bursts, and eventually you won't need the metronome at all.

Multiple Sound Types

The Watch app lets you choose from four metronome sounds—Original, Classic, Maschine, and Sonar—plus a half-beat option that plays the metronome at half the displayed BPM for a more subtle cue. You can also set accent beats (every 2, 3, 4, 5, or 6 beats) to add rhythmic structure.

For a comparison of running metronome apps and how Runo stacks up, see our best running metronome apps roundup.

Setting Up Cadence as a Workout Metric on Apple Watch

Whether you use the native Workout app or Runo, you'll want cadence data saved to Apple Health. Here's the complete setup:

Step 1: Enable Cadence in the Workout App

Follow the steps in the "How to View Cadence" section above to add Current Cadence and Average Cadence to your Outdoor Run workout view.

Step 2: Calibrate Your Apple Watch

For accurate cadence (and pace) readings, calibrate your Watch:

Make sure Location Services are enabled on your paired iPhone.
Go outdoors to a flat area with good GPS reception.
Open the Workout app, select Outdoor Run, and run at a steady pace for at least 20 minutes.
After calibration, your Watch uses this baseline to improve accelerometer-based estimates.

Calibration mainly affects pace and distance accuracy, but it also helps the Watch better interpret your arm swing pattern for cadence estimation.

Step 3: Review Your Cadence Data

After a run, your cadence data is available in several places:

Apple Health app: Open Health > Browse > Fitness > Running Cadence. You'll see per-minute data points for each workout.
Apple Fitness app: Open a completed workout to see average cadence alongside your other metrics.
Strava: If you sync to Strava, cadence data is included in your activity details (shown as "Avg Cadence" in the stats).
Runo: After finishing a run in Runo's Watch app, the run summary shows your cadence alongside distance, pace, heart rate, and splits.

How Accurate Is Apple Watch Cadence?

Apple Watch measures cadence using the accelerometer in the Watch itself, detecting the rhythmic motion of your wrist as you run. It does not use a foot pod or chest strap—everything is estimated from wrist movement.

What the Data Shows

In practice, Apple Watch cadence is reasonably accurate for most runners:

Current cadence is generally accurate within 2-3 SPM when compared to manual counting or a dedicated foot pod.
Average cadence tends to read slightly low—some users report it being about 5 SPM below their actual average, likely because walking segments and transitions are included in the calculation.
Consistency is good. The relative values are reliable: if the Watch says your cadence increased from 168 to 174, that change is real even if the absolute number is off by a few SPM.

When Accuracy Drops

There are situations where Apple Watch cadence becomes less reliable:

Loose watch fit. If your Watch slides around on your wrist, the accelerometer readings get noisy. Wear it snug, about a finger's width above the wrist bone.
Trail running. Uneven terrain causes irregular arm movements that can confuse the cadence algorithm.
Very slow jogging. Below about 140 SPM, the Watch sometimes has trouble distinguishing running from brisk walking.
Cadence lock. A known issue with wrist-based optical heart rate sensors where the heart rate reading "locks" onto your cadence. This doesn't affect cadence accuracy directly, but it means your heart rate data may be unreliable at certain cadences.

For most road and track runners, Apple Watch cadence is accurate enough to be useful. The trends and relative changes are what matter for training, and those are solid.

What Is a Good Running Cadence?

The often-cited "180 SPM" target comes from coach Jack Daniels' observation of elite runners at the 1984 Olympics. But cadence varies significantly based on pace, height, and experience level.

Here are realistic cadence ranges:

Beginners and recreational runners: 150-170 SPM. If you're consistently below 160, you may be overstriding.
Intermediate runners: 165-180 SPM. Most runners land here once they've been running consistently for a year or more.
Advanced and elite runners: 175-195 SPM. Elite marathoners at race pace often hit 185-195, but their easy runs may be 170-180.
Sprinters: 190-210+ SPM at top speed.

The key insight: Your cadence should naturally increase as you run faster. If your cadence stays the same at 8:00/mile pace and 6:30/mile pace, you're probably overstriding at the faster pace. For more on this, see our guide to proper running form.

A practical target: try to increase your current easy-run cadence by 5%. If you normally run at 160 SPM, aim for 168. That's a small enough change that it won't feel forced, but it's enough to improve your running economy over time.

Using Cadence Data from Apple Health and Strava

Tracking cadence is only useful if you actually review and act on the data. Here's how to use the cadence data your Apple Watch collects:

In Apple Health

Apple Health stores cadence as "Running Cadence" under Fitness data. You can view:

Per-workout averages — see how your cadence trends across weeks and months.
Minute-by-minute data — drill into individual workouts to see how cadence varied during a run.
Correlations — compare cadence data against pace to see if your cadence drops when you slow down (a common pattern).

In Strava

If you export your Apple Watch workouts to Strava (via the Strava app or a sync service), cadence appears in your activity details. Look for:

Average cadence in the activity stats.
Cadence graph alongside pace and heart rate if you're a Strava subscriber.
Cadence data in your training log to track progression over time.

What to Look For

When reviewing your cadence data, pay attention to:

Consistency. Does your cadence stay relatively stable throughout a run, or does it drop significantly in the second half? A cadence drop often signals fatigue.
Pace correlation. Your cadence should increase somewhat as you run faster. If it stays flat across different paces, you may be adjusting speed entirely through stride length.
Trend over time. Are you gradually increasing your cadence across training cycles? Even 2-3 SPM improvement per month is meaningful progress.

Tips for Improving Cadence with Your Apple Watch

Now for the practical part. Here's a structured approach to improving your cadence using your Apple Watch:

1. Establish Your Baseline

Run three easy runs with cadence displayed on your Watch. Don't try to change anything—just observe your natural cadence. Note the average from each run. This is your starting point.

2. Set a Realistic Target

Take your baseline and add 5%. If your easy-run average is 162 SPM, your first target is 170. Don't jump to 180—large cadence changes feel unnatural and aren't sustainable.

3. Use a Metronome (This Is Where Runo Comes In)

Looking at a cadence number on your Watch won't change your cadence. You need an external rhythm to match your steps to. This is where a metronome app becomes essential.

With Runo on your Apple Watch, set the metronome to your target cadence and focus on matching your footstrike to the beat. Start with the 30/30 training mode—30 seconds of guided beat, then 30 seconds on your own. This builds the neuromuscular pattern without making you dependent on the metronome.

4. Focus on One Run Per Week

Don't try to change your cadence on every run. Pick one easy run per week as your "cadence run." Use the metronome for this run and let your other runs happen naturally. Over 4-6 weeks, your body will start defaulting to the higher cadence.

5. Review and Adjust

After 2-3 weeks, check your cadence data in Apple Health or Strava. Is your average creeping up on non-metronome runs too? That's the sign that the new cadence is becoming natural. Once your baseline has shifted, set a new target 5% higher and repeat.

For the complete 4-week cadence training protocol, see our running cadence guide.

Apple Watch Cadence vs. Dedicated Running Watches

How does Apple Watch cadence compare to Garmin, Coros, or Polar?

Apple Watch: Cadence from wrist accelerometer. No foot pod support. No cadence alerts. No metronome. Data saved to Apple Health.
Garmin (Forerunner/Fenix): Cadence from wrist or optional Running Dynamics Pod. Supports cadence alerts and ranges. No built-in metronome. Data saved to Garmin Connect.
Coros: Cadence from wrist or optional Coros Pod. Supports cadence as a training metric. No metronome. Data saved to Coros app.
Polar: Cadence from wrist accelerometer or optional Polar Stride Sensor. Running program integration. No metronome.

None of the major running watches include a built-in metronome or haptic cadence cues. That's a feature gap across the entire category—which is exactly why apps like Runo exist.

Apple Watch's advantage is the app ecosystem. Because it runs watchOS with full third-party app support, you can install Runo and get active cadence training that no dedicated running watch offers natively.

Runo Watch App: Full Feature Overview

Here's everything Runo's Apple Watch app includes for runners who want to train cadence seriously:

Haptic and audio metronome — feel the beat on your wrist, hear it through your Watch speaker or AirPods
120-220 SPM range — covers everything from recovery jogs to sprint drills
Digital Crown control — scroll to adjust BPM without stopping your run
4 metronome sounds — Original, Classic, Maschine, Sonar
Half-beat mode — plays at half the displayed BPM for a subtler cue
Accent beats — accent every 2, 3, 4, 5, or 6 beats for rhythmic structure
3 training modes — 30/30, 60/30, and random intervals to build cadence habits
Live run metrics — time, distance, pace, heart rate, cadence, and metronome BPM all on one screen
GPS tracking — outdoor runs with route recording
Auto-pause — automatically pauses at traffic lights and water stops
Kilometer/mile splits — with per-split pace on a second page
Run history — review past runs directly on the Watch
Outdoor and treadmill modes — works for both run types
HealthKit integration — all data syncs to Apple Health
No phone required — fully standalone on Apple Watch

Ready to turn your Apple Watch into a cadence training tool? Get started with Runo and run your first cadence session today.

Frequently Asked Questions

Can Apple Watch measure cadence without an iPhone?

Yes. Apple Watch tracks cadence using its built-in accelerometer, which works independently of your iPhone. The cadence data is recorded locally on the Watch and syncs to Apple Health when your iPhone is available.

Why doesn't my Apple Watch show cadence?

Cadence isn't displayed by default. You need to add it manually to your workout view through the Watch app on iPhone (Workout > Workout View > Outdoor Run > Edit) or directly on the Watch. It's available as "Current Cadence" and "Average Cadence."

Is 180 cadence good for running?

180 SPM is a useful reference point, but it's not a universal target. Your ideal cadence depends on your height, pace, and running experience. Most recreational runners land between 160-175 SPM, and that's perfectly fine. The goal is gradual improvement from your personal baseline, not hitting an arbitrary number. Our cadence guide has detailed charts by height and pace.

Does Runo's Apple Watch app work without the iPhone?

Yes. Runo's Watch app is fully standalone. The metronome, run tracking, GPS, heart rate, cadence tracking, and run history all work independently on the Watch. You only need the iPhone for initial setup and to sync run data.

How do I see my cadence after a run on Apple Watch?

Open the Fitness app or the Health app on your iPhone. In Fitness, tap on a completed workout to see your average cadence. In Health, go to Browse > Fitness > Running Cadence for detailed per-minute data. If you use Runo, the run summary screen shows cadence alongside all your other metrics.

Can I use Apple Watch cadence data in Strava?

Yes. When your Apple Watch workout syncs to Strava (either directly through the Strava Apple Watch app or via HealthKit sync), cadence data is included. You'll see average cadence in your activity stats.

Track It, Train It, Own It

Apple Watch gives you a solid foundation for cadence tracking. The hardware is capable, the data is accurate enough, and the integration with Apple Health means your cadence history is always accessible.

But tracking alone doesn't improve your cadence. To actually change the way you run, you need a tool that provides real-time guidance—a beat to match your steps to, a target to aim for, and a training system that builds the habit gradually.

That's what Runo does. It turns your Apple Watch from a cadence thermometer into a cadence thermostat. Set your target, feel the beat, and let your body do the rest.

Your Apple Watch is already on your wrist. Now make it work harder for you. Start your first cadence training run with Runo.