What is cadence when running?

What is cadence?

Think of cadence as the rhythm of your footsteps. It’s measured in steps per minute (SPM). A higher cadence generally means quicker steps, which can lead to a more efficient and injury-free running style. But things can impact your cadence:

• Your height – taller people will cover more steps = higher cadence
• Your running speed (obviously) – the faster you run, the more steps you’ll do = higher cadence
• Your terrain – you might find you’re quicker on smoother ground than gravel for example
• Your ability and running experience – if you’ve never run before, you’ll be slower = lower cadence

How to calculate cadence?

Get a stopwatch or use your smartphone and follow these steps (excuse the pun) to measure your cadence.

1. Count how often your left foot hits the ground in a 60 second time interval.
2. Multiply that number by 2. That gives you the total amount of steps for both your left and right foot.
3. That’s it, that’s your cadence, or steps per minute.

Formula running cadence:

Number of times your left foot touches the floor in 1 minute X 2.

What’s a good cadence for running?

Google will tell you that a good general target for running cadence is around 180 steps per minute. But, the ideal cadence really will vary depending on factors like your running style, stride length, and fitness level.

What’s the average running cadence by height?

Taller runners will have a different cadence than shorter runners. They have longer strides, and so will have a lower cadence. But that will obviously come naturally, not because they’re trying to improve their cadence.

What’s the average running cadence for beginners, or for professionals?

Marathon runners will have a slightly different cadence compared to athletes and professional sprinters, who can do 180 steps per minute, according to the  Jack Daniels Running Formula. So you can’t necessarily just force yourself to ‘improve your cadence’. It’s not how it works.

What’s the average running cadence for beginners on an easy pace?

Beginners often have a lower cadence due to factors such as poor running form or a lack of experience. As you gain experience and improve your running technique, your cadence will naturally increase..

Look at it like this:

How to improve your cadence when running

1. Use a Running Watch

A running watch is a fantastic tool to help you monitor your cadence and make adjustments as needed. Many modern running watches have built-in cadence trackers, allowing you to see your steps per minute in real-time. By tracking your cadence, you can identify areas where you can improve and make adjustments to your running form.

Popular Running Watches with Cadence Tracking

I’m not affiliated with any of these but they are great for cadence tracking!

Garmin Forerunner Series: Known for their advanced features, including accurate cadence tracking.

Coros Pace 2: Offers precise cadence tracking and long battery life.

Polar Vantage Series: Provides detailed insights into your running performance, including cadence.

Apple Watch: While primarily a smartwatch, it can track your cadence when paired with Apple Fitness+.

2. Set a cadence goal

• Aim for a specific cadence, such as 180 steps per minute.
• Check your cadence regularly: Monitor your cadence during your runs to ensure you’re on track.
• Experiment with different cadences: Try varying your cadence to find what feels most comfortable and efficient for you.

3. Listen to music

Music can be a powerful tool to motivate and energize your runs. By listening to music with a faster tempo, you can naturally increase your cadence.

• Create a running playlist: Curate a playlist of upbeat songs that inspire you to run faster.
• Use music to pace yourself: Adjust the tempo of your music to match your desired pace.
• Experiment with different genres: Find music that motivates you and helps you get into a rhythm.

4. Run with a Cadence Drill

Incorporating short bursts of higher-cadence running into your workouts can help you develop a quicker turnover. Here’s a simple cadence drill:

1. Warm-up: Start with a light jog for 5-10 minutes.
2. Cadence drill: Run for 30 seconds at a higher cadence, focusing on quick, short strides.
3. Recovery: Jog for 30 seconds at a slower pace.
4. Repeat: Perform 8-10 repetitions of the drill.
5. Cool-down: Jog for 5-10 minutes.

4. Practice Good Running Form

Good running form is essential for efficient and injury-free running. By focusing on a shorter stride and quicker turnover, you can improve your cadence.

• Focus on your posture: Keep your back straight and your shoulders relaxed.
• Land on your forefoot or midfoot: Avoid heel striking, as it can lead to injuries.
• Drive your knees forward: This will help you maintain a quicker cadence.
• Swing your arms: Use your arms to help propel your body forward.

5. Consider a Running Coach

A running coach can provide personalized advice and guidance to help you improve your running form and cadence. They can analyze your running technique, identify areas for improvement, and create a customized training plan to help you reach your goals.

Why does cadence matter for running?

A higher cadence can offer several benefits:

• Reduced impact: Shorter strides can reduce the impact on your joints, especially your knees and ankles.
• Improved efficiency: A higher cadence can help you maintain a more efficient running economy, allowing you to run faster with less effort.
• Reduced risk of injury: A higher cadence can help to distribute impact forces more evenly, reducing the risk of overuse injuries.

Remember, the key to improving your running cadence is consistency. Incorporate cadence drills into your training routine and gradually increase your cadence over time. By focusing on technique and listening to your body, you can achieve a higher cadence and improve your overall running performance.