10 Running Cadence Drills to Improve Your Speed and Form

You already know that cadence matters. Maybe you've read that elite runners take 180+ steps per minute while most recreational runners hover around 160. But knowing the number and actually changing it are two different things.

That's where cadence drills come in. These targeted exercises train your neuromuscular system to produce faster, lighter foot turnover—so a higher cadence stops being something you force and starts being something your body does naturally.

This guide covers 10 specific cadence drills for runners, organized from beginner to advanced, with exact instructions for each one. We'll also show you how to build these drills into your weekly training so they actually translate to faster, more efficient running.

Why Cadence Drills Work

Running cadence isn't just a fitness metric—it's a motor pattern. Your brain and nervous system control how quickly your feet cycle through each stride. Like any motor pattern, it can be retrained with deliberate practice.

Cadence drills work by targeting three specific adaptations:

• Neuromuscular speed. Drills like fast feet and A-skips teach your nervous system to fire muscles more rapidly, reducing the time each foot spends on the ground.
• Hip flexor activation. Many runners underuse their hip flexors, which are responsible for the quick 'pull' phase of each stride. Drills train this muscle group to engage faster.
• Ground contact awareness. Higher cadence means less time on the ground per step. Drills exaggerate this pattern so your body learns what quick, light ground contact feels like.

Research published in the Journal of Sports Sciences found that a 5-10% increase in cadence reduces braking forces on the knee by up to 20%, significantly lowering injury risk. It also improves running economy—you use less energy to cover the same distance at a higher step rate.

Before You Start: Find Your Baseline Cadence

You can't improve what you haven't measured. Before diving into drills, establish your current cadence so you have a concrete target to work toward.

How to measure your cadence:

1. Go for an easy-pace run (conversational effort).
2. Count how many times your right foot hits the ground in 30 seconds.
3. Multiply by 4 to get your steps per minute (SPM).

Or, use a cadence tracking app like Runo to measure your SPM in real time with a built-in metronome. This removes the guesswork and gives you a precise baseline from your very first run.

Most recreational runners land between 155-170 SPM. Your initial target should be 5% above your baseline. If you currently run at 160 SPM, aim for 168. If you're at 170, aim for 178. Small, consistent increases are more effective than trying to jump to 180 overnight.

10 Cadence Drills for Runners

These drills are ordered from simplest to most demanding. Start with the beginner drills and progress as each movement feels natural and controlled.

1. Fast Feet (Beginner)

Fast feet is the most direct cadence drill there is. It isolates pure foot speed without the complexity of full running mechanics.

How to do it:

• Stand in place with a slight forward lean and soft knees.
• Run in place as fast as possible, barely lifting your feet off the ground (think: tapping the ground).
• Keep your arms pumping at your sides in a compact running motion.
• Sustain for 15-20 seconds, rest 30 seconds, repeat 4-6 times.

Why it works: Fast feet teaches your nervous system to fire rapidly. The minimal range of motion removes stride length from the equation, forcing pure turnover speed.

Metronome tip: Set your metronome to 200+ SPM. This is faster than you'll ever run, but that's the point—you're training the upper limit of your neural firing speed.

2. High Knees (Beginner)

High knees combine cadence training with hip flexor activation—the muscle group most responsible for pulling your foot off the ground quickly.

How to do it:

• Start standing tall with your core engaged.
• Drive one knee up to hip height while staying on the ball of the opposite foot.
• Alternate rapidly, aiming for quick ground contact rather than maximum height.
• Do 3 sets of 20 seconds with 30 seconds rest between sets.

Why it works: High knees strengthen the hip flexors while teaching a compact, high-turnover stride pattern. The exaggerated knee drive also reinforces a midfoot landing, which is critical for proper running form.

3. Butt Kicks (Beginner)

Butt kicks are the counterpart to high knees—they train the recovery phase of your stride, where your heel cycles up behind you.

How to do it:

• Jog forward slowly, kicking your heels up toward your glutes with each step.
• Keep your thighs roughly perpendicular to the ground—don't let your knees drift forward.
• Focus on speed of the heel pull, not height.
• Do 3 sets of 30 meters or 20 seconds.

Why it works: A faster heel recovery means your foot spends less time behind your body, which directly shortens your stride cycle time. Faster cycle = higher cadence.

4. A-Skips (Intermediate)

A-skips combine the knee drive of high knees with a forward skip, making them more dynamic and closer to actual running mechanics.

How to do it:

• Skip forward, driving one knee up to hip height with each skip.
• Push off the ball of your foot and focus on a quick, bouncy rhythm.
• Keep your posture upright and your arms pumping in sync with your legs.
• Do 3 sets of 30-40 meters.

Why it works: A-skips train coordinated, rhythmic movement at a faster rate than normal running. The skipping motion reinforces a midfoot strike and compact stride—the two biomechanical foundations of high cadence.

5. B-Skips (Intermediate)

B-skips add a leg extension to the A-skip, training the 'paw back' motion that pulls you forward with each stride.

How to do it:

• Perform an A-skip, but after driving your knee up, extend your lower leg forward.
• Then actively pull your foot back and down, striking the ground beneath your body.
• Think of 'pawing' the ground like a bull.
• Do 3 sets of 30-40 meters.

Why it works: B-skips train the active pull phase, which is what separates efficient runners from shufflers. The pawing motion reduces braking forces and teaches your foot to land under your center of mass—exactly where it needs to be for high-cadence running.

6. Strides (Intermediate)

Strides are short accelerations that bridge the gap between drills and real running. They're the single most effective way to practice high cadence at full running speed.

How to do it:

• After a warm-up jog, accelerate smoothly over 80-100 meters until you reach about 90% of your max speed.
• Hold that speed for 20-30 meters.
• Decelerate gradually. Walk back to the start for full recovery.
• Do 4-6 strides with full recovery between each.

Why it works: During strides your cadence naturally climbs to 185-200+ SPM. This gives your neuromuscular system a reference point for what high cadence feels like at running speed—not just in a drill.

Metronome tip: Set your metronome to your target cadence (e.g., 180 SPM) and try to match it during the acceleration phase. This trains your body to associate that specific rhythm with running speed.

7. Metronome Tempo Runs (Intermediate)

This drill takes cadence training out of the warm-up and into the core of your workout. It's where the drills start translating into lasting change.

How to do it:

• Set a metronome (or the Runo app) to your target cadence—5% above your baseline.
• Run at your normal easy pace while matching your footfalls to the beat.
• Start with 10-minute blocks at the target cadence, then return to your natural cadence for 5 minutes.
• Alternate for 30-40 minutes total. Over weeks, extend the 'on' blocks and shorten the 'off' blocks.

Why it works: A metronome provides an external cue that your brain can lock onto. Research on auditory-motor coupling shows that runners who train with a metronome adjust their cadence more accurately and retain the change longer than runners who try to increase cadence by feel alone.

8. Cadence Intervals (Advanced)

Cadence intervals push your turnover speed above your target, so your goal cadence feels easy by comparison. This is the 'overspeed' principle applied to foot turnover.

How to do it:

• Warm up for 10 minutes at easy pace.
• Run 1 minute at a cadence 10% above your baseline (if your baseline is 165, target 182).
• Recover for 2 minutes at your natural cadence.
• Repeat 6-8 times.
• Cool down for 10 minutes.

Why it works: The contrast between high-cadence intervals and natural-cadence recovery creates a 'recalibration' effect. After several intervals, your natural cadence starts drifting upward without conscious effort. It's the same principle behind pace training for marathon runners—push beyond the target to make the target feel normal.

Metronome tip: Program your metronome to alternate between your 'on' and 'off' cadences. Runo's metronome makes this simple—you can adjust your target BPM mid-run without stopping.

9. Downhill Running (Advanced)

Gravity is the best overspeed coach there is. Downhill running naturally forces higher cadence because your body instinctively takes shorter, quicker steps to stay balanced.

How to do it:

• Find a gentle downhill (2-4% grade). Steep hills change your mechanics too much.
• Run down at a controlled effort, focusing on light, quick footfalls.
• Resist the urge to overstride or lean back—stay tall with a slight forward lean.
• Do 4-6 repeats of 100-200 meters. Walk or jog back up for recovery.

Why it works: Downhill running can push your cadence 5-10 SPM above your flat-ground rate without additional muscular effort. This teaches your nervous system what higher turnover feels like when it's 'free'—and some of that pattern carries over to flat terrain.

Important: Excessive downhill running can be hard on your quads and knees. Start with 2-3 repeats and build gradually. If you notice your form breaking down—heavy heel striking, stiff legs—stop the set.

10. Race-Pace Cadence Lockdown (Advanced)

This is the final integration drill. It combines your target cadence with your target race pace, training your body to hold both simultaneously under fatigue.

How to do it:

• Warm up for 15 minutes including 2-3 strides.
• Set your metronome to your target race-day cadence.
• Run 3-5 x 1 mile (or 1600m) at your goal race pace while locking your footfalls to the metronome.
• Take 2-3 minutes easy jog recovery between repeats.
• If your cadence drops more than 3 SPM below target, shorten the interval.

Why it works: Most runners lose cadence as they fatigue—steps get slower and heavier. This drill specifically trains cadence maintenance under fatigue, which is exactly what happens in the back half of a race. It's the drill that turns cadence from a warm-up habit into a race-day weapon.

How to Build Cadence Drills Into Your Training

Knowing the drills is one thing. Fitting them into your week is another. Here's a practical framework.

Option 1: Pre-Run Drill Warm-Up (10 Minutes)

Add 2-3 beginner or intermediate drills before your easy runs. This 'primes' your neuromuscular system for higher cadence before you start logging miles.

Sample warm-up routine:

1. 5-minute easy jog
2. Fast feet: 3 x 15 seconds
3. High knees: 3 x 20 seconds
4. A-skips: 3 x 30 meters
5. 4 strides at 80-90% effort

This takes about 10 minutes and sets you up for a better cadence throughout your run. It's also an excellent running warm-up routine in its own right.

Option 2: Dedicated Drill Session (20-30 Minutes)

Once per week, do a focused drill session where cadence work is the main event—not just a warm-up.

Sample session:

1. 10-minute easy jog warm-up
2. Fast feet: 4 x 20 seconds
3. High knees: 3 x 20 seconds
4. A-skips: 3 x 40 meters
5. B-skips: 3 x 40 meters
6. Strides: 6 x 100 meters
7. 5-minute cool-down jog

Schedule this on an easy day or before a light run. Don't stack it before a hard workout or long run.

Option 3: Integrated Cadence Run (40-50 Minutes)

For intermediate and advanced runners, replace one easy run per week with a cadence-focused run that combines drills and metronome work.

Sample session:

1. Pre-run drills (Option 1 warm-up above)
2. Metronome tempo run: 4 x 5 minutes at target cadence with 3-minute natural cadence recovery
3. Cadence intervals: 4 x 1 minute at 10% above baseline with 2-minute recovery
4. 10-minute cool-down at natural cadence

Cadence Drill Progression: Beginner to Advanced

Don't try to do everything at once. Follow this progression based on your current experience with cadence work.

Weeks 1-4: Foundation (Beginner Drills)

• Drills: Fast feet, high knees, butt kicks
• Frequency: 3 times per week as a pre-run warm-up
• Running: Count your cadence manually during 1-2 runs per week. Just observe—don't try to change it yet.
• Goal: Build the movement patterns and establish your baseline cadence.

Weeks 5-8: Integration (Intermediate Drills)

• Drills: Add A-skips, B-skips, and strides to your warm-up
• Frequency: Drill warm-up before 3 runs + 1 dedicated drill session per week
• Running: Introduce metronome tempo runs. Start with 2 x 5-minute blocks at target cadence (5% above baseline).
• Goal: Begin transferring drill-speed to actual running. Your natural cadence should start shifting upward 3-5 SPM.

Weeks 9-12: Performance (Advanced Drills)

• Drills: Full drill warm-up including B-skips and 6 strides
• Frequency: Drill warm-up before every run + 1 integrated cadence run per week
• Running: Add cadence intervals and downhill repeats. Extend metronome tempo blocks to 10 minutes.
• Goal: Lock in the new cadence. Your baseline SPM should be 5-10% higher than when you started. Introduce race-pace cadence lockdown runs if training for an event.

How a Metronome Makes Cadence Drills More Effective

You can do cadence drills without a metronome. But you'll progress faster with one. Here's why.

Without a metronome, you're guessing. You might feel like you're running at 175 SPM when you're actually at 168. Or you might nail 180 during strides but drop to 162 within the first mile of your run. A metronome provides a real-time reference that keeps you honest.

Specifically, a metronome helps with cadence drills in three ways:

• Precision. You can set your exact target SPM and know—step by step—whether you're hitting it. No counting, no guessing.
• Progressive overload. Increase the metronome by 2-3 BPM each week. This is the cadence equivalent of adding weight to the bar—small, measurable, consistent progression.
• Auditory-motor coupling. Your brain naturally synchronizes movement to rhythmic sound. Studies show that runners adjust their cadence to match an external beat within 30-60 seconds—faster than any conscious effort could achieve.

Runo is built specifically for this. It's a metronome app designed for runners, available on iPhone and Apple Watch. Set your target SPM, start running, and let the beat guide your feet. No playlists to curate, no mental math—just a consistent rhythm that trains your cadence while you run.

Common Mistakes with Cadence Drills

Cadence drills are simple, but there are a few ways to undermine your progress.

Mistake 1: Increasing Cadence and Pace Simultaneously

When you first increase your cadence, your pace should stay the same or even slow down slightly. You're taking more steps but covering less distance per step. That's correct. If you're running faster at a higher cadence, you're probably just increasing effort—not building a sustainable pattern.

Mistake 2: Jumping Too Far Ahead

Going from 160 to 180 SPM in one session is a recipe for calf soreness, shin splints, and frustration. Follow the 5% rule: increase your target by no more than 5% above your current baseline, hold it there for 2-3 weeks until it feels natural, then increase again.

Mistake 3: Only Doing Drills, Never Running with Intent

Drills without running application is like doing push-ups but never bench pressing. The drills build the movement pattern, but you have to practice that pattern during actual running—ideally with a metronome—to make the transfer stick.

Mistake 4: Neglecting Running Form

Higher cadence with poor mechanics just means you're making the same mistakes faster. Make sure you're also working on proper running form—upright posture, midfoot strike, compact arm swing—while increasing your turnover rate.

Frequently Asked Questions

How long does it take to increase running cadence?

Most runners see a measurable increase of 5-8 SPM within 4-6 weeks of consistent drill work and metronome running. Fully internalizing a new cadence (so it becomes your default without a metronome) typically takes 8-12 weeks.

Should I do cadence drills every day?

No. 3-4 times per week is enough. Your nervous system needs recovery time to consolidate new motor patterns. Two pre-run drill warm-ups plus one dedicated drill session per week is a solid starting point.

What's the ideal cadence for runners?

There's no universal 'ideal' number. The often-cited 180 SPM comes from Jack Daniels' observation of elite runners, but optimal cadence varies based on height, leg length, pace, and fitness level. A better target: 5-10% above your current baseline. For a deeper dive, read our complete guide to running cadence.

Can cadence drills help prevent injury?

Yes. Higher cadence reduces impact forces per step, which is associated with lower rates of stress fractures, runner's knee, and shin splints. The shorter stride that comes with higher cadence also reduces overstriding, one of the most common causes of running injuries.

Do I need a metronome for cadence drills?

You don't strictly need one for the drills themselves (fast feet, high knees, etc.). But for the running-based exercises—metronome tempo runs, cadence intervals, race-pace lockdowns—a metronome is essential. It's the difference between 'trying to run faster feet' and knowing you're hitting 176 SPM.

Start Training Your Cadence Today

Higher cadence doesn't happen by accident. It's the result of targeted drills, consistent practice, and—ideally—a metronome that gives you real-time feedback on every step.

Here's your action plan:

1. Measure your baseline. Go for an easy run and count your SPM (or use Runo to measure it automatically).
2. Set your target. Add 5% to your baseline. That's your first goal.
3. Start with beginner drills. Fast feet, high knees, butt kicks—three times a week before your runs.
4. Add metronome runs. Once a week, run with your metronome set to your target cadence.
5. Progress every 2-3 weeks. Add intermediate drills, extend metronome blocks, and bump your target up once the current one feels natural.

Within 8-12 weeks, you'll be running with a naturally higher cadence—lighter on your feet, more efficient, and faster. Download Runo to start training with a metronome built specifically for runners.