Running is one of the simplest forms of exercise: just lace up your sneakers and head out the door. But as you spend more time in the running world, you’ll hear the term “running cadence,” which can be confusing if you’re just starting out. So, what is cadence in running?
Understanding your cadence can help you run more efficiently, improve form, and reduce injury risk. In this guide, we’ll explain what running cadence means, why it matters, what a good running cadence looks like and how to improve yours.
What Is Running Cadence and Why Is It Important?
Simply put, running cadence is the number of steps a runner takes per minute. This is also known as “steps per minute (SPM)” or “stride rate.”
Cadence measures how often a runner’s feet hit the ground, not how fast they are running. Cadence works hand in hand with stride length. Taking more steps per minute usually results in shorter strides, while fewer steps often mean longer strides.
Running cadence is important for a few reasons:
- Improving cadence helps you to develop a shorter, more efficient stride that reduces stress on your joints.
- A higher cadence means you’re more likely to place your feet closer to the body, which helps reduce forces on your legs when running.
- Good running cadence supports efficient movement, energy conservation, and proper form.
If you’re new to the running scene, check out our beginner’s guide to running to help you get started.
What is a Good Cadence for Running?
It’s often assumed that there’s a “perfect” running cadence, with many believing this to be 180 steps per minute. This idea was heavily influenced by running coach Jack Daniels’ observations of elite runners at the 1984 Olympics. But the idea that there is a perfect cadence isn’t necessarily true. In reality, cadence is highly individual and can vary widely from runner to runner.
Your natural cadence is influenced by several factors, including:
- Your height
- Your running speed
- Your running experience
- The terrain you’re running on
- Your overall fitness level
Rather than chasing a fixed number, the goal for most runners is to find a cadence that feels natural, efficient, and sustainable for their own body and running style. Want to improve all aspects of your running? Here’s five tips on how to improve your running performance.
How Do You Measure Running Cadence?
The easiest way is to use a smartwatch or a running app. Most GPS watches automatically track your steps per minute and display your cadence in real time or in your post-run summary. If you already run with your phone or a fitness tracker, check the stats section, where cadence is often included.
Top tip: If you don’t have a smartwatch, you can measure cadence manually. While running at your normal pace, count how many times one foot hits the ground in 30 seconds, then multiply that number by four (counting one foot makes it easier to keep track). That will give you your total steps per minute.
Try measuring cadence during a comfortable, steady run rather than a sprint. This gives you a realistic baseline. Once you know your natural cadence, you can decide whether you want to adjust it gradually – but remember, there’s no rush. The goal is simply to understand your rhythm and to improve slowly over time.
How Do You Improve Running Cadence?
Improving running cadence is a gradual process. Here are some easy-to-follow steps to help you get to your perfect running cadence:
- Gradually increase running cadence by focusing on quicker, lighter steps rather than longer strides
- Use music, a metronome, or a running watch to help keep a consistent rhythm
- Focus on proper form, including upright posture and relaxed arms
- Start with short cadence-focused intervals and build over time
- Be patient! Small, incremental changes lead to lasting improvement
Make sure you have all the running essentials you need to make your journey to improving cadence more comfortable and enjoyable. As with any type of training, improving cadence takes time and consistency. If you’re looking to build lasting progress, check out our guide with 8 tips to create long-term running habits.
What Is the Difference Between Running Pace and Running Cadence?
Running pace and running cadence describe two different aspects of how you run. When we talk about pace, that’s how fast you’re moving, typically measured as time per mile or kilometer. Cadence, on the other hand, measures how often you’re moving (the stride rate or the number of steps you take per minute when running).
While pace tells you how quickly you cover distance, cadence offers insight into how you achieve that speed. Together, they provide a more complete picture of your running performance, helping you understand both your speed and your movement efficiency.
How Running Cadence Affects Performance and Injury Risk
Cadence influences stride length, how long your feet are in contact with the ground and the force of impact on your joints. If your cadence is too low, it can lead to ‘overstriding’ which can increase joint stress and increase your risk of injury.
Overstriding can put unnecessary stress on your shins, knees, ankles and even your lower back. Over time, this might result in a few potential effects, including knee pain, shin splints, increased fatigue and even stress fractures below the knee.
Cadence changes don’t require running faster. Small, gradual adjustments are most effective. In fact, a 2025 review conducted by Figueiredo et al. showed that slightly increasing running cadence (by about 5–10%) reduces impact on the legs and may lower injury risk without making running less efficient. To achieve good running cadence, you need to find the right balance of speed and stride to limit injury.
Not only this, but wearing the right running shoes can also make a difference in both your running performance and comfort. Properly fitted running shoes that suit your foot type and running style can help absorb impact and support natural movement. When your shoes provide the right level of stability, it’s easier to keep a comfortable cadence and reduce unnecessary strain on your joints. If you’re unsure where to start, check out our guide on how to choose the right running shoes for you.
If your cadence is too low, it can lead to overstriding, which increases joint stress and raises your risk of injury. Overstriding places unnecessary strain on your shins, knees, ankles, and even your lower back. Over time, this added stress can contribute to issues such as knee pain, shin splints, increased fatigue, and even stress fractures below the knee.
Improving your cadence doesn’t mean you have to run faster. In fact, small, gradual adjustments tend to be the most effective. To develop a healthy running cadence, focus on finding the right balance between stride length and step frequency to help reduce injury risk and support more efficient movement.
Finding The Right Running Cadence for You
There’s no universal “perfect” running cadence. While 180 steps per minute is often mentioned, it’s based on elite runners at race pace and doesn’t apply to everyone. Your ideal cadence depends on your height, leg length, speed, experience and terrain.
Rather than chasing a specific number, focus on running with light, quick steps and landing your feet closer to your body. Your cadence will naturally increase as your pace increases. If you choose to adjust it, make small changes gradually to allow your body to adapt. Whether you’re going on your first ever run, training for a 10K or planning to run a marathon, running cadence is a great way to perfect your running style.