Quick Start Guide
Everything you need to know about running cadence and how to use Runo to improve your running efficiency.
The Basics
What is Running
Cadence?
Running cadence is the number of steps you take per minute (SPM) while running. It's one of the two factors that determine your speed—along with stride length. Improving your cadence can help you run more efficiently, reduce impact forces, and lower your risk of injury.
Most recreational runners have a cadence between 150-170 SPM, while elite runners typically maintain 180 SPM or higher. Research shows that a cadence around 180 SPM reduces the impact on your joints by promoting shorter, quicker steps rather than longer, harder-landing strides.
Runo helps you gradually increase your cadence to a more efficient rhythm through audible metronome cues that you naturally sync your steps to.
Find Your Number
Calculate Your
Running Cadence
Use our calculator to find your current cadence and get personalized recommendations for improvement.
Interactive Tool
Cadence Calculator
Estimate from Pace
Enter your current running pace to get an estimated cadence.
Count Your Steps
Tap the button for each step you take during 30 seconds of running.
Step by Step
Getting Started
With Runo
Find Your Current Cadence
Count your steps for 30 seconds during a comfortable run, then multiply by 2. This is your baseline cadence. Most runners land between 150-170 SPM. Use our calculator below to find yours.
Start at Your Comfort Zone
Set Runo to match your current natural cadence for the first week. This helps you get familiar with running to a beat without forcing changes too quickly.
Increase Gradually
After 4-6 runs, increase your target by just 5 SPM. This small increment is enough to create positive change without overwhelming your body. Stay at each new level for 4-6 runs before increasing again.
Practice in Short Intervals
Start by using Runo for just 5-10 minutes during your run. As you adapt, gradually increase the duration. This prevents fatigue and helps your body learn the new rhythm naturally.
Pro Tips
Make The Most
Of Runo
Be Patient
Changing your cadence takes time. Your body needs to adapt to new movement patterns. Give yourself at least 4-6 weeks to see real progress.
Listen to Your Body
If something feels off, slow down. The goal is sustainable improvement, not immediate perfection. Some runs without the metronome can help your body internalize the new rhythm.
Use Half-Beats for Intervals
Runo's half-beat feature lets you set more precise cadences. This is especially useful for interval training where you want slightly different rhythms for work and recovery phases.
Track Your Progress
Use Runo's run history to see how your cadence consistency improves over time. Connect to Strava to keep all your running data in one place.
Ready to Improve
Your Running?
Download Runo and start your cadence training journey today. Free trial included.