Cadence

The number of steps per minute. Most coaches target 170–180 spm for efficient running form.

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Understanding Cadence

Cadence is the number of steps you take per minute (spm) while running. It's one of the two factors that determine your speed — the other being stride length. A higher cadence with shorter strides generally means less impact force per step, which can reduce injury risk.

The often-cited "180 spm" target comes from Jack Daniels' observation of elite runners at the 1984 Olympics. However, optimal cadence varies by individual based on height, leg length, speed, and biomechanics. Most recreational runners naturally fall between 155–175 spm, and forcing 180 isn't always beneficial.

What matters more than hitting a specific number is that your cadence increases with speed. If you run the same cadence at easy pace as at race pace, you're likely overstriding at slower speeds. Modern GPS watches track cadence automatically, making it easy to monitor trends over time.

Key Facts: Cadence

Key facts and insights about cadence that every endurance athlete should know.

Elite distance runners typically run at

Elite distance runners typically run at 180–200 spm during races

Recreational runners average 155–175 spm

Recreational runners average 155–175 spm at easy pace

Increasing cadence by 5–10% can reduce k

Increasing cadence by 5–10% can reduce knee loading by up to 20%

Cadence naturally increases with speed

Cadence naturally increases with speed — don't try to hold race cadence on easy runs

Pro Tips: Cadence

Check your natural cadence on a few runs before trying to change it — you might be fine

If you want to increase cadence, aim for 5% increases over several weeks, not sudden jumps

Use music playlists matched to your target cadence (BPM) for an effortless cue

Focus on "quick feet" and letting your foot land under your hips rather than counting steps

Frequently Asked Questions About Cadence

Not necessarily. 180 spm is an average observed in elite runners at race pace. Your optimal cadence depends on your body, speed, and terrain. A 6'4" runner will naturally have a lower cadence than a 5'2" runner. Focus on a cadence that feels natural and keeps your foot landing under your center of mass.

Increasing cadence by 5–10% has been shown to reduce impact forces on the knees and hips. If you're injury-prone and have a very low cadence (under 160 spm), a gradual increase may help. But cadence changes should be small and gradual — sudden shifts can create new problems.