Cadence (step frequency) describes how many steps you take per minute. It influences how efficiently, rhythmically, and joint-friendly you move, and is therefore a key factor for running economy and injury prevention.
Why cadence matters
Scientific studies show that a targeted adjustment of cadence can not only improve running economy but also reduce the risk of common running injuries. The so-called overstride (landing far in front of the body’s center of mass) plays a central role here.
A slightly increased cadence usually leads to a slightly shorter stride length. As a result, your foot lands closer to your center of mass. This means that braking and impact forces with each step are reduced, making your running style gentler. Studies also show that runners with a higher cadence have less vertical movement and therefore a better running economy.
Find the Cadence That Fits You
The often-quoted “ideal value” of 180 spm is not a universal rule. Your optimal cadence depends on your body height, leg length, stride dynamics, and pace.
Most successful runners move at a moderate to fast pace within a range of 165 to 190 steps per minute. This range is considered efficient, with low joint stress and high running economy.
If you are within this range, feel comfortable, and your foot lands beneath your center of mass, there is no need to deliberately change your cadence.
However, if your cadence is significantly lower or you land in front of your center of mass (overstride), it may be worthwhile to intentionally increase your cadence.
How to train your cadence
Adjusting your cadence should always be done gradually and in a controlled way. Even small changes of about 5% are enough to produce measurable effects. A change that’s too quick, however, can lead to overuse injuries. Your body needs time to adapt to the new rhythm.
Here’s how you can gradually integrate a higher cadence into your training:
- 🎧 Music: Choose songs with a steady beat that matches your running rhythm. On platforms like Spotify, you can find many playlists specifically sorted by cadence.
- ⏱️ Short intervals: Run for 1–2 minutes with an intentionally higher cadence, then relax again.
- 🦶 Small steps, light footfall: Imagine running quickly and springily over hot coals.
These methods can help you gradually increase your cadence and develop a smoother, more efficient running style. Over time, your body adapts, and the higher cadence will feel completely natural.
Conclusion
Cadence is your natural running metronome. A slightly higher cadence can help you run lighter, more efficiently, and with less stress on your joints.
Sources:
1) Schubert AG, Kempf J, Heiderscheit BC. Influence of stride frequency and length on running mechanics: a systematic review. Sports Health. 2014 May;6(3):210-7. doi: 10.1177/1941738113508544. PMID: 24790690; PMCID: PMC4000471.
2) Heiderscheit, B. C., Chumanov, E. S., Michalski, M. P., Wille, C. M., & Ryan, M. B. (2011). Effects of step rate manipulation on joint mechanics during running. Medicine & Science in Sports & Exercise, 43(2), 296–302. DOI: 10.1249/MSS.0b013e3181ebedf4
3) Cavanagh, P. R., & Williams, K. R. (1982). The effect of stride length variation on oxygen uptake during distance running. Medicine & Science in Sports & Exercise, 14(1), 30–35. DOI: 10.1249/00005768-198201000-00006