The Complete Guide to Running Cadence: Find Your Optimal Steps Per Minute

Running cadence is one of the most underrated tools for becoming a faster, more efficient, and injury-resistant runner. Yet most runners have never measured theirs—or don't know what to do with that number once they have it.

This guide covers everything you need to know about running cadence: what it is, why it matters, how to measure yours, and a proven 4-week plan to optimize it.

What Is Running Cadence?

Running cadence is the number of steps you take per minute (SPM) while running. It's also called step rate or stride frequency.

If you take 160 steps in 60 seconds, your cadence is 160 SPM.

Cadence measures how quickly your feet turn over—not how fast you're running. A runner moving at 8:00/mile pace could have a cadence of 165 SPM or 180 SPM depending on their stride length.

Cadence vs. Stride Length

Your running speed is determined by two factors:

Speed = Cadence × Stride Length

• Cadence: How many steps you take per minute
• Stride Length: How far you travel with each step

Most recreational runners try to run faster by lengthening their stride. This often leads to overstriding—landing with your foot too far ahead of your body—which actually slows you down and increases injury risk.

A more efficient approach? Increase your cadence while keeping your stride compact.

Why Running Cadence Matters

Research consistently shows that higher cadence is associated with better running economy and lower injury rates. Here's why:

1. Reduces Impact Forces

When you increase cadence, your feet spend less time on the ground with each step. Studies show that a 5-10% cadence increase can reduce peak impact forces by up to 20%.

Less impact means less stress on your joints, bones, and connective tissue.

2. Prevents Overstriding

Overstriding—landing with your foot ahead of your center of mass—creates a braking force with every step. You're literally fighting against yourself.

A higher cadence naturally shortens your stride, helping your foot land closer to your body's center of gravity.

3. Improves Running Economy

Running economy measures how efficiently you use oxygen at a given pace. Runners with better economy can maintain faster speeds with less effort.

Research shows that runners with consistent, optimized cadence have better running economy than those with erratic or low cadence.

4. Reduces Injury Risk

Many common running injuries—shin splints, IT band syndrome, runner's knee, stress fractures—are linked to excessive impact loading.

By reducing ground contact time and impact forces, higher cadence may help prevent these overuse injuries.

What Is a Good Running Cadence?

The "180 SPM rule" comes from legendary coach Jack Daniels, who observed that elite runners at the 1984 Olympics rarely dropped below 180 steps per minute.

But here's the truth: there is no single ideal cadence for everyone.

Your optimal cadence depends on:

• Your height and leg length
• Your current pace
• Your running experience
• Your natural biomechanics

Running Cadence Chart by Height

Note: These are general guidelines. Your optimal cadence may vary based on pace, terrain, and individual biomechanics.

Cadence Changes with Pace

Your cadence naturally increases as you run faster:

This is normal. Don't try to maintain the same cadence across all paces.

How to Measure Your Running Cadence

Method 1: Count Manually

1. Run at your normal easy pace for 5-10 minutes to warm up
2. Start a 30-second timer
3. Count every time your right foot hits the ground
4. Multiply by 4 to get your cadence (steps per minute)

Example: 42 right foot strikes × 4 = 168 SPM

Method 2: Use a Running Watch

Most GPS watches (Garmin, Apple Watch, COROS, Polar) track cadence automatically. Check your run summary or real-time metrics.

Method 3: Use a Metronome App

Apps like Runo display your target cadence and help you match your steps to a beat. This is the most effective way to both measure and train your cadence simultaneously.

How to Improve Your Running Cadence

If your cadence is below 160 SPM during easy runs, there's likely room for improvement. Here's how to increase it safely.

The 5% Rule

Never increase cadence by more than 5% at a time. Sudden changes can strain muscles and tendons that aren't adapted to the new movement pattern.

If your current cadence is 160 SPM:

• Week 1-2: Target 168 SPM (+5%)
• Week 3-4: Target 176 SPM (+10% from baseline)

4-Week Cadence Improvement Plan

Week 1: Awareness

• Measure your natural cadence on 3 different runs
• Calculate your average
• Set target: Current cadence + 5%

Week 2: Short Intervals

• During easy runs, practice higher cadence for 1-minute intervals
• Run 1 minute at target cadence, then 2 minutes naturally
• Repeat 5-8 times

Week 3: Extended Practice

• Increase cadence intervals to 3 minutes
• Run 3 minutes at target cadence, then 2 minutes naturally
• Focus on quick, light steps

Week 4: Full Integration

• Maintain target cadence for entire easy runs
• Your body should be adapting to the new rhythm
• Reassess: Is this cadence sustainable? If yes, this is your new baseline

Tips for Increasing Cadence

1. Think "quick feet" — Focus on picking your feet up quickly, not pushing harder
2. Shorten your stride — Don't try to maintain speed while increasing cadence. Let your stride shorten naturally
3. Use a metronome — External rhythm cues are the most effective way to train cadence. A running metronome app like Runo provides a consistent beat to match your steps
4. Run to music — Create playlists at your target BPM. Many streaming services let you filter by tempo
5. Practice on flat terrain — Hills naturally change your cadence. Master flat surfaces first
6. Be patient — It takes 2-4 weeks for a new cadence to feel natural

Common Cadence Mistakes to Avoid

Mistake 1: Chasing 180 SPM

The 180 SPM number is a guideline, not a requirement. A 6'3" runner forcing themselves to 180 SPM will likely create other biomechanical issues. Find YOUR optimal cadence.

Mistake 2: Increasing Cadence Too Fast

Jumping from 160 to 180 SPM in a week puts excessive stress on your calves, Achilles tendons, and feet. Follow the 5% rule.

Mistake 3: Ignoring Stride Length

Cadence and stride length work together. If you increase cadence without adjusting stride, you'll just run faster—which defeats the purpose during easy runs. Let stride length decrease proportionally.

Mistake 4: Same Cadence at Every Pace

Your cadence should naturally vary with pace. Don't force 180 SPM during a slow recovery jog. Match cadence to effort.

The Science Behind Cadence Training

Multiple peer-reviewed studies support cadence training:

Musgjerd et al. (2021): Found that increasing cadence by 7% using a metronome resulted in decreased peak impact forces during outdoor running.

Auditory-Motor Synchronization Study (PLOS ONE, 2013): Running with a metronome produced the most consistent cadence compared to music or no audio cue, which may improve running economy.

Gait & Posture (2021): Confirmed that peak impact force and loading rate decreased with increasing cadence when modulated via acoustic pacing.

The evidence is clear: cadence training works, and a metronome is the most effective tool.

Train Your Cadence with Runo

Runo is a running metronome app designed specifically for cadence training. Unlike generic metronomes built for musicians, Runo is built for runners:

• Set any cadence from 120-220 SPM
• Audio beat plays alongside your music or podcasts
• Apple Watch app for wrist-free control
• Works offline for trail runs and races
• Haptic feedback option for silent pacing

Ready to find your optimal cadence? Download Runo and start training with rhythm.

Frequently Asked Questions

What is a good running cadence for beginners?

Most beginners have a cadence between 150-165 SPM. A good initial target is 165-170 SPM. Focus on gradual improvement rather than hitting 180 immediately.

Does higher cadence make you faster?

Not directly. Cadence and stride length together determine speed. However, optimizing cadence typically improves running efficiency, which can lead to faster times with less effort over time.

How long does it take to increase cadence?

Most runners can comfortably increase cadence by 5-10% within 4-6 weeks of consistent practice. Larger changes may take 2-3 months.

Should I focus on cadence or stride length?

For most recreational runners, focusing on cadence is more effective. Increasing stride length often leads to overstriding, while increasing cadence naturally improves form.

Can running cadence prevent injuries?

Research suggests that higher cadence reduces impact forces and may help prevent common overuse injuries. However, cadence is just one factor in injury prevention—strength, flexibility, and training load also matter.