Most dedicated runners focus on three main goals: getting faster, building endurance while avoiding injuries, and running longer distances. These goals help keep motivation high and support a long-lasting commitment to the sport.

You might be pondering the question, “How can I improve my running speed?” It can be challenging to determine the best starting point, making it beneficial to have some foundational knowledge at your disposal.

There are two main ways to run faster. The first is to take longer strides. The second is to increase how often you take steps, which is called running cadence.

What is a running cadence?

Running cadence is the number of steps a runner takes each minute, also called stride frequency or foot turnover. It’s an important part of running technique. To measure cadence, count how many times one foot hits the ground in a minute and then double that number. Most recreational runners have a cadence of about 160-170 steps per minute, while elite runners usually aim for around 180 steps per minute for better efficiency.

Cadence has a significant impact on running performance and mechanics. Faster foot turnover means shorter ground contact time, promoting a smoother running rhythm. This improved rhythm can minimize wasted motion, such as unnecessary vertical movement, which can strain muscles and joints over time.

Running cadence is the number of steps you take in a minute while running. It’s also called:

• stride frequency
• step frequency
• foot turnover

The number of steps you take per minute depends on several factors. One of the most notable is your height.

Taller runners, maintaining a constant speed, typically exhibit longer strides and a slower cadence compared to their shorter counterparts. In contrast, shorter runners must adopt a more rapid stepping pattern to traverse the same distance within the same timeframe.

When running on an incline or decline, cadence is significantly influenced. Uphill running typically results in an increased cadence, accompanied by a shortening of step length. These two adaptations serve to meet the heightened energy demands of ascending. Conversely, during downhill running, cadence tends to decrease while step length increases, allowing for better control of the body.

Why is running cadence important?

Cadence is connected to pace; a quicker step rate can help runners keep a steady rhythm, which is important for long races like marathons and half-marathons.

As mentioned earlier, cadence has an effect on running speed. An increase in running cadence helps you run faster.

A recent study has demonstrated that increased speeds are consistently linked to higher strike frequencies. By gaining a deeper understanding of your running cadence, you can effectively reduce fatigue, enabling you to run for longer durations.

A higher cadence means you take more steps per minute, which helps reduce the impact forces on your body when your foot hits the ground. In simpler terms, running with a higher cadence results in less stress on your body.

A higher step rate is linked to a lower risk of injury. Essentially, taking shorter steps and increasing the number of steps you take per minute reduces stress on your body. This change also affects the forces on your body that can lead to injuries.

These factors encompass a reduction in vertical displacement of the body during running, a decrease in ground contact time, and an enhancement of shock absorption, resulting in diminished impact forces at the ankle, knee, and hip joints.

One study observed a decrease in VO2 consumption at higher cadences. This finding indicates that, at elevated cadences, individuals can sustain a specific level of aerobic effort while expending less energy, ultimately leading to a reduction in fatigue.

Braking forces are also reduced when running at a higher cadence.

The peak braking force represents the horizontal force required to decelerate a runner's forward momentum. This phenomenon occurs when the front foot strikes the ground, transferring energy through the leg from the front to the back.

A study found that when runners apply more force while braking, they have a higher chance of getting injured. By taking more steps per minute, runners have shorter strides. Shorter strides mean less force is needed to slow down or stop, which can lower the risk of injury.

Research shows that running at a pace of about 180 steps per minute helps promote a midfoot strike. This type of foot strike spreads out the impact forces more evenly across the feet and legs. As a result, it can improve running efficiency, helping runners save energy and run longer distances more comfortably.

How to determine your running cadence

Determining your running cadence is a straightforward process. Follow these steps for accurate measurement:

1. Set a timer for 60 seconds, but refrain from starting it just yet.
2. Begin running at your preferred pace.
3. Start the timer and commence counting each step, noting each time either foot contacts the ground. For simplicity, you may choose to count only one foot (for example, your left foot).
4. At the conclusion of the 60 seconds, the total number of steps counted will represent your cadence. If you opted to count only one foot, simply multiply that figure by two. For instance, if you recorded 92 left-foot steps in one minute, your cadence would amount to 184 steps per minute.

One thing to note is that counting your steps can skew your result slightly because you know you’re testing yourself. This can cause a performance bias. However, counting steps per minute is still an easy and accurate way to measure cadence.

Once you know your cadence, you can determine if it aligns with the recommended range. If it falls below 170 SPM, gradually working towards a higher cadence could enhance your running form and performance.

Tips to improve your running cadence

Older running wisdom said an optimal cadence was 180 steps per minute or more. This measurement came from the 1984 Olympics, when Jack Daniels (a famous running coach, not the whiskey namesake) counted the steps of the elite runners competing.

But the reality is, most recreational runners are probably more in the range of 150–170 steps per minute. Still, a higher cadence can certainly benefit anyone.

Improving cadence is a gradual process, as drastic changes can lead to fatigue or even injury. Here are some effective strategies:

Start Small and Increase Gradually Aim to increase your cadence by 5-10% from your current rate. Small improvements over time will help your body adjust to the new rhythm without strain.

Use a Metronome or Cadence-Focused Playlist Metronome apps or music playlists with beats matching your target cadence can help you maintain consistency. Matching your footfalls to a steady beat can make the process smoother and more enjoyable.

Shorten Your Stride Focus on taking shorter, quicker steps rather than extending your stride. This will naturally increase your cadence and reduce impact on your joints.

Incorporate Drills Exercises like high knees, quick feet, and butt kicks can reinforce the muscle memory needed for higher cadence. These drills also improve running form and mechanics.

Use Proper Footwear and Terrain Lightweight shoes with less cushioning can encourage a quicker turnover by reducing the time your feet spend on the ground. Similarly, practicing on flat or even surfaces can help you maintain cadence without unnecessary distractions.

Conclusion

Running cadence plays a key role in improving performance and reducing injury risk. Aiming for 170-180 steps per minute (SPM) can minimize impact on joints and enhance running efficiency. However, ideal cadence varies based on personal factors like height and fitness level.

Incorporating cadence-focused tools, such as a Coospo heart rate monitor, can help optimize your training. Tracking heart rate ensures you maintain the right intensity without overexertion, allowing you to run longer and safer.