Many inexperienced runners hear the term cadence and assume it’s something technical or advanced.
Understanding it can transform how comfortable, efficient and enjoyable your running feels.
So, what is cadence running?
Cadence running refers to the number of steps you take per minute while running.
Focusing on it can help improve your efficiency, reduce overstriding and lower impact on your joints.
The ideal cadence varies by runner, but learning how it works helps you develop a smoother and more natural running rhythm.
Cadence is one of the simplest running metrics you can measure, yet many runners don’t realise how much it influences comfort, running form and long term performance.
This guide explains what cadence means, how to measure it, what counts as a “good” cadence at different experience levels, and how to improve it gradually and safely.
Whether you’re a beginner or an experienced runner fine-tuning your technique, this article will give you a clear and thorough understanding of cadence running.
Chapters
- What Does Cadence Mean?
- Why Focus on Running Cadence?
- Cadence vs Running Speed - How They Differ
- How to Measure Running Cadence
- How Stride Length Influences Running Cadence
- What's a Good Running Cadence?
- Why Running Cadence is Important
- Lower Impact Forces
- Reduced Overstriding
- Better Running Efficiency
- Improved Posture and Balance
- More Enjoyable Running
- How to Improve Running Cadence
- Measure Your Baseline
- Increase Slowly
- Run to a Steady Rhythm
- Focus on Light, Quick Steps
- Stay Relaxed
- Is a High or Low Running Cadence Better?
- Key Takeaways
What Does Cadence Mean?
Cadence in running refers to the number of steps you take per minute.
Every time your foot touches the ground, it counts as a step.
Your cadence is usually shown as a single number, such as 160 or 170 steps per minute.
Cadence is sometimes called “stride rate”, but both terms mean exactly the same thing.
It simply measures how frequently your feet hit the ground as you move forward.
Many new runners spend years improving their distance and speed without ever learning about cadence.
Once they do, they often discover it explains why some runs feel heavy, why certain paces feel more natural and why they may struggle with impact-related discomfort.
Cadence provides a helpful window into how efficient your running form is.
Why Focus on Running Cadence?
Cadence is closely linked to your running technique, comfort and risk of injury.
When your cadence is lower, your stride tends to be longer, and your foot often lands further in front of your body.
This increases impact and can put more stress on your joints.
When your cadence is slightly higher, your step is usually shorter and lighter, which helps reduce impact forces.
Focusing on cadence does not mean aiming for a specific number.
Instead, it means understanding how your body moves and learning how to run using a rhythm that feels smooth, controlled and natural.
Cadence vs Running Speed - How They Differ
Cadence is often confused with speed, but they are not the same thing.
Your speed depends on two factors:
- Your stride length: how far you travel with each step.
- Your cadence: how many steps you take per minute.
You can run at the same speed as another runner but have a completely different cadence.
For example, one runner might take longer strides at a cadence of 160, while another uses shorter, quicker steps at 175 to achieve the same pace.
This distinction matters because adjusting your cadence often improves your comfort without requiring you to speed up.
A small increase in cadence, even by a few steps per minute, can help you land more softly and feel more stable.
How to Measure Running Cadence
Measuring cadence is simple and can be done in several ways.
Using a Running Watch
Most modern running watches automatically track cadence.
The watch uses motion sensors to detect each step and displays your average cadence for the run, as well as your cadence at different moments.
Using a Smartphone App
Several running apps offer cadence tracking using your phone’s motion sensors.
While not always as precise as a dedicated watch, they provide a useful estimate for beginners.
Using a Treadmill
Some treadmills, including models by NordicTrack, can estimate your cadence automatically during a run.
They use built-in sensors and belt speed to detect your step rhythm, displaying your steps per minute on the monitor so you can track your cadence in real time.
Manual Counting
You can also measure cadence yourself.
Count every time your right foot hits the ground for 30 seconds, then double the final number.
This gives you your steps per minute for one leg.
To be even more accurate, count both feet for 30 or 60 seconds.
Whichever method you choose, try measuring your cadence during easy runs first.
This gives you a baseline that you can compare against as you adjust your technique.
How Stride Length Influences Running Cadence
Cadence and stride length are closely linked.
When one increases, the other usually decreases.
A long stride often means your foot lands further ahead of your body, which can create more impact on your joints.
Runners who overstride may find their steps feel heavy, loud or jarring.
A shorter stride helps bring your foot closer to your centre of mass when it lands.
This reduces impact, encourages a more upright posture and can help maintain a smoother rhythm.
Increasing cadence slightly can naturally shorten your stride without forcing your body to make sudden changes.
The goal is not to force very short steps.
It’s to find a comfortable relationship between cadence and stride length that feels balanced and sustainable.
What's a Good Running Cadence?
There is no single perfect cadence that suits everyone.
The often-quoted “180 steps per minute” term came from observations of elite runners racing at fast speeds.
For everyday runners, cadence varies depending on height, leg length, running experience and pace.
Instead of chasing one number, it’s better to aim for a comfortable range that suits your current fitness levels and speed.
Beginner Running Cadence
Beginners commonly fall between 150 and 165 steps per minute during easy runs.
This range allows time to build strength and comfort while learning to move with a natural rhythm.
Beginners should focus less on the number and more on feeling controlled and steady.
Intermediate Running Cadence
Intermediate runners typically settle between 160 and 175 steps per minute.
As your technique improves, your footstrike becomes lighter, and your cadence naturally increases.
At this level, small adjustments to cadence can help improve efficiency and reduce discomfort during longer runs.
Advanced Running Cadence
Advanced runners often move between 170 and 185 steps per minute during easy or moderate runs, with higher cadences at faster paces.
Years of conditioning allow more efficient movement, making a higher cadence feel natural rather than forced.
Remember, these ranges are guidelines rather than rules.
What matters is choosing a cadence that matches your body and pace comfortably.
Why Running Cadence is Important
Cadence influences almost every aspect of how you run, from your comfort to your efficiency.
Understanding it helps you make small changes that can lead to big improvements.
Lower Impact Forces
A slightly higher cadence helps reduce the distance between your foot and your body when it lands.
This reduces the force that travels through your joints and soft tissues.
Reduced Overstriding
Overstriding is a common cause of discomfort because it increases braking forces when your foot hits the ground.
Improving cadence can help you land more softly and evenly.
Better Running Efficiency
Efficient running is smooth and consistent.
Cadence plays a big role in maintaining a steady rhythm, which helps your body use energy more effectively.
Improved Posture and Balance
Higher cadence tends to encourage an upright running posture, making it easier to maintain balance and avoid unnecessary strain.
More Enjoyable Running
When you find your ideal cadence, running often feels lighter and more natural.
Your steps become quieter and smoother, which can make longer distances feel more manageable.
How to Improve Running Cadence
Improving cadence should always be gradual.
Making sudden, large changes can feel unnatural and lead to fatigue or injury.
Measure Your Baseline
Start by finding your current cadence during an easy run.
This is your natural rhythm and gives you a starting point.
Increase Slowly
Aim to increase your cadence by around three to five percent at a time.
For example, if your cadence is 160, try easing it towards 164 or 168, rather than jumping immediately to 180.
Run to a Steady Rhythm
Some runners use music with a tempo close to their target cadence.
Others prefer metronome apps or the cadence alert on a running watch.
These tools give you a consistent beat to follow, but they should be used sparingly so you do not become dependent on them.
Focus on Light, Quick Steps
Think about lifting your feet gently and landing softly beneath your body.
Small adjustments help you refine your form without forcing a high cadence.
Stay Relaxed
Improving cadence is about smoothness, not speed.
Keep your shoulders relaxed and your arms swinging naturally.
Tension can disrupt your rhythm and make increasing cadence feel harder than it needs to be.
Is a High or Low Running Cadence Better?
A higher cadence is often linked with more efficient running because it helps reduce overstriding and lowers impact.
However, “higher” does not always mean “better”.
A cadence that is too high can feel uncomfortable or inefficient.
A cadence that’s too low may cause heavy steps or unnecessary impact, but for some beginners it’s a natural starting point as they develop strength and technique.
The best cadence for you is a range that feels natural, allows you to run comfortably and supports your long term training goals.
What matters most is finding a rhythm that matches your height, pace, experience and running style.
Key Takeaways
Cadence running is the number of steps you take per minute, and understanding it can help improve your efficiency, comfort and long term running technique.
There’s no single perfect cadence for everyone, and your ideal range depends on your height, experience and running speed.
Beginners often sit between 150 and 165 steps per minute, while more experienced runners move comfortably between 160 and 180 or higher, depending on pace.
Improving cadence should always be done gradually, by focusing on light, quick steps and a natural rhythm.
When cadence feels comfortable, running becomes smoother, more enjoyable and less stressful on your joints.