| What it is | Steps per minute (both feet) |
| Higher cadence | Shorter strides, less overstriding |
| Often cited | ~180 spm (a guideline, not a rule) |
| Benefit | Efficiency; lower impact/injury risk |
Cadence is the number of steps you take per minute while running (counting both feet). A higher cadence with shorter strides is generally associated with more efficient form, reduced overstriding, and lower impact and injury risk. While the often-cited ‘180 steps per minute’ is a guideline rather than a rule, gradually increasing a very low cadence can improve running economy.
Form metric
A running-economy metric tracked on a GPS watch, useful alongside good pacing like the negative split in trail running.
Frequently asked questions
What is cadence in running?
Cadence is how many steps you take per minute, counting both feet — for example, 170 or 180 steps per minute. It's a measure of your stride rate, and along with stride length it determines your speed. Many GPS watches track it, and runners use it as a form and efficiency metric.
What's a good running cadence?
There's no single ideal — the popular target of about 180 steps per minute is a guideline drawn from elite runners, not a universal rule. Optimal cadence varies with height, leg length, speed, and terrain. The more useful principle is that very low cadence often means overstriding, so increasing a low cadence slightly can help.
Does increasing cadence help?
For runners who overstride (landing with the foot well ahead of the body), gradually increasing cadence by a small percentage shortens the stride, reduces braking and impact forces, and can improve efficiency and lower injury risk. Make changes gradually, since abrupt large changes can feel awkward and stress different tissues.
Sources
- Running cadence — American Council on Exercise
- Running form — American Trail Running Association