Running Cadence Explained: How to Improve Your Stride for Speed, Efficiency and Injury Prevention
Running cadence - the number of steps taken per minute - has long been a topic of debate among runners and coaches. Hailed as key to unlocking better performance and reducing injury risk, cadence is more than just a number - it's a reflection of your running mechanics and efficiency
In this deep dive, we explore the all things running cadence, with actionable methods to optimise yours.
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The Rhythm of the Run: What Is Running Cadence?
Cadence affects everything from stride length and ground contact time to impact forces and fatigue. It shapes the rhythm of your run. While elite athletes often clock over 180 steps per minute, most recreational runners sit somewhere between 150 and 170. But should everyone aim for the elusive 180?
Not quite, because cadence isn't a one-size-fits-all number. But understanding it, tracking it, and improving it can still transform how you run.
The 180 Strides Myth: Science vs. Tradition
The ‘180 steps per minute’ mantra gained traction in the 1980s, popularised by running coach Jack Daniels who noticed this average cadence among Olympic athletes. It stuck. So much so it became the default "optimal cadence" for everyone from 5K joggers to marathoners.
180 is (roughly) the cadence many elite track and marathon athletes hit - but does that mean you should be aiming for it too?
But there's nothing magical about 180. It's a data point from a large group of elite runners, not a universal law and recent research has challenged it.
A 2021 meta-analysis in the Journal of Sports Sciences showed that while increasing cadence can reduce injury risk, optimal cadence is still individual.
Another study indicates that even a modest increase in cadence (approximately 7%) can decrease peak force during running, highlighting the potential benefits of cadence increase without prescribing a fixed number.
What matters is the trend: most runners benefit from increasing cadence, usually by 5–10%..
In other words – forget the number, focus on the direction.
Speed, Injury, and Efficiency: Why Cadence Matters
In numerous studies, running with a higher cadence has shown a decrease in injury risk due to decreased load per stride
Adjusting cadence has significant implications for your running performance and injury risk. Increased cadence results in shorter, quicker steps, which can reduce the load on joints and decrease the risk of overuse injuries.
One study demonstrates that a 10% increase in cadence led to reductions in stride length and, importantly, this adjustment did not compromise running efficiency, so raising your cadence helps biomechanics, and all without any detriment to performance.
Tech, Trackers, and Trends: Measuring Your Stride
Most wearables allow you to track cadence
Wearables make cadence tracking easier than ever with most delivering real-time cadence feedback while apps like Strava, Garmin Connect, and Polar Flow log cadence automatically, helping you spot trends over time. Use this data to:
- Find your current base rate and raise it
- Identify when cadence drops (often at the end of long runs)
- Correlate cadence with pace, heart rate, and terrain
- Set training goals and monitor progress
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Cadence and Footstrike: Are They Linked?
There’s a belief in running circles that a higher cadence means you must switch to a forefoot or midfoot strike. But science tells a different story.
While higher cadence can naturally encourage a midfoot landing due to reduced overstriding, there is no universal footstrike pattern that all efficient runners share.
Here’s what cadence does affect:
- It shifts landing closer to the body’s centre of mass
- It reduces impact forces associated with heel striking
- It promotes a smoother gait with increased efficiency
So when working on your cadence, don’t overthink form because as cadence improves, your footstrike naturally adapts. The takeaway? Let cadence lead, and form will follow.
Watch beginner to elite runners and you'll see a huge variation in footstrike
Should You Change Your Cadence? Pros and Cons
Deciding to alter your cadence should be a deliberate process. Pros include:
- Reduced Joint Stress and injury risk
- Improved Running Economy and performance
Cons to consider:
- Adaptation Period - it will take time and can feel strange initially
- Injury risk if you try and force new form while adapting rather than letting the cadence change alone drive it
Real-World Runners: What Elites Do
Observations from elite marathoners reveal many have cadences over 185, often coupled with a forefoot strike. But remember, cadence uplift is not about elite emulation, it’s about understanding that any increase is likely to give you positive results.
Elite runners - on the road and the track - will naturally have a higher cadence due to higher running speeds
Step Lightly, Stride Smart: Proven Strategies to Improve Your Running Cadence
If you're like most runners, your natural cadence probably sits somewhere between 150 and 170. But how do you actually increase cadence without feeling like a manic robot?
1. Increase Gradually
Aim for a 5–10% increase from your current cadence. Going from 160 to 176 overnight is a fast track to overuse injuries. Instead:
- Measure your current cadence
- Add 5–7 steps per minute every few weeks, to a ceiling of around 180
- Let your body and form adapt to the new rhythm naturally
- It will feel strange to start with
2. Use a Metronome or Music
Simple but effective. There are countless running playlists and metronome apps that tick along at 170–190 bpm. The auditory cue helps your brain and feet sync up efficiently.
- Try apps like Run Tempo or Cadence Trainer
- Or search Spotify/Apple Music for ‘180 bpm running mix’
Download a metronome app and listen to it while running. This can help increase cadence as you try to match the beat
3. Shorten Your Stride (Not your Speed)
A higher cadence doesn’t mean running faster - it just means spending less time on the ground with each step.
- Focus on landing your feet under your hips, not in front of you
- Think quick, light feet
4. Do Cadence-Focused Drills
Include cadence-specific work into your weekly schedule. As a long-time runner but new member of my local running club, I can attest to the impact these have had on my running:
- Fast feet drills: 20–30 seconds of quick, high-cadence steps on the spot or while jogging
- Strides: Short (60–100m) bursts at a comfortably fast pace, focusing on quick turnover
- Downhill technique: Gently sloping terrain encourages quicker steps - just keep it light and controlled
5. Tune into Your Body
One of the great benefits of increasing cadence is reduced impact force, but only if it feels right. Let comfort be your guide:
- You shouldn’t feel like you’re sprinting
- Over time, many runners report a higher cadence makes running feel easier
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Conclusion: Key Takeaways on Running Cadence
Running cadence is one of the simplest and most impactful tools to add to your training. Here's what you can do now to boost yours:
- Measure your current cadence using your GPS watch, running app, or a simple step count over 60 seconds
- Increase cadence by 5–10% gradually to reduce injury risk and improve form
- Use metronomes or music at 170–180 BPM to reinforce a quicker rhythm
- Incorporate drills like strides and fast feet to hardwire quicker turnover
- Track trends using apps like Strava or Garmin Connect, especially late in runs when fatigue hits
The goal isn’t perfection. It’s progress. Know your rhythm, improve it bit by bit, and enjoy the results.
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