What Is Good Cadence For Running

When it comes to running, one of the key factors that can greatly impact your performance and reduce the risk of injury is your cadence. Cadence refers to the number of steps you take per minute while running. It is often measured in steps per minute (SPM). In this article, I will discuss what a good cadence is for running and why it is important.

Personally, I have always been fascinated by the science behind running technique and how it can make a significant difference in our running experience. As a long-time runner, I have experimented with various cadences and have seen the effects they can have on my performance and overall running enjoyment.

What is a Good Cadence for Running?

The ideal cadence for running varies from person to person. However, a commonly accepted range is between 170 and 180 steps per minute. This range is often referred to as the sweet spot for most runners, as it has been associated with improved running efficiency and reduced risk of injuries.

Research suggests that a higher cadence can help reduce the stress on your joints and muscles by distributing the impact of each step more evenly. Additionally, a higher cadence can lead to a more economical running style, allowing you to maintain a faster pace with less energy expenditure.

On the other hand, a lower cadence can increase the risk of overstriding, which means landing with your foot too far in front of your body. Overstriding can result in a braking effect, causing more impact on your joints and potentially leading to injuries such as shin splints or knee pain.

How to Determine Your Cadence

Now that we know the range of a good cadence, you might be wondering how to determine your own cadence. Luckily, there are several ways you can do this:

  1. Use a Running Watch or App: Many running watches and smartphone apps have built-in cadence trackers. Simply wear the watch or carry your phone while running, and it will provide you with your cadence data.
  2. Count Your Steps: Another way to determine your cadence is to count the number of steps you take in one minute while running. You can do this by counting the number of times your right foot hits the ground in one minute and then multiplying it by two.
  3. Video Analysis: If you want a more accurate measurement, you can record yourself running and then analyze the video frame by frame to count your steps. This method can be a bit more time-consuming but can provide useful insights into your running technique.

Improving Your Cadence

If you find that your cadence is below the recommended range, don’t worry! It is possible to improve it with some practice and attention to your running form. Here are a few tips to help you increase your cadence:

  1. Listen to Music with a Faster Beat: Running to music with a faster tempo can naturally encourage a higher cadence. Choose songs with a beat that matches your desired cadence and sync your steps to the rhythm.
  2. Use a Metronome: A metronome is a device or app that produces a consistent and audible beat. Set the metronome to your target cadence and try to match your steps to the beat.
  3. Focus on Shorter, Quicker Strides: Instead of taking long strides, aim for shorter and quicker steps. This will naturally increase your cadence and promote a more efficient running style.
  4. Gradual Progression: It’s important to increase your cadence gradually to allow your body to adapt. Start by aiming for a small increase, such as 5 SPM, and gradually work your way up.


Having a good cadence is crucial for any runner looking to improve performance and reduce the risk of injury. While the optimal cadence may vary from person to person, aiming for a range of 170-180 SPM is generally considered beneficial. By paying attention to your cadence and making necessary adjustments, you can develop a more efficient running technique that will take your running to the next level.

Remember, running is a highly individual sport, and what works for one person may not work for another. It is always a good idea to consult with a running coach or physiotherapist if you have concerns about your running technique or if you experience any pain or discomfort while running.