What’s Good Cadence For Running

When it comes to running, there are many factors to consider in order to improve performance and prevent injuries. One of these important factors is cadence, which refers to the number of steps a runner takes per minute. In this article, I will explore what is considered a good cadence for running and provide some personal insights and commentary based on my own experience.

Understanding Cadence

Cadence is often measured in steps per minute (SPM) and can vary depending on the individual runner and their running style. A higher cadence generally means taking more steps per minute, while a lower cadence means taking fewer steps per minute.

Research has shown that a higher cadence can be beneficial for runners as it helps to reduce ground contact time, improve running efficiency, and decrease the risk of certain running-related injuries. Additionally, a higher cadence can also help to improve overall running form and technique.

What is a Good Cadence?

The ideal cadence for running can vary from person to person, and there is no one-size-fits-all answer. However, a commonly recommended range for cadence is between 170 and 180 SPM. This range is often referred to as the “sweet spot” for optimal running efficiency and injury prevention.

As a runner myself, I have found that aiming for a cadence within this range has helped me improve my running technique and performance. By increasing my cadence to around 180 SPM, I noticed that I felt lighter on my feet and experienced less fatigue during longer runs.

It’s important to note that finding the right cadence for you may require some experimentation. Every runner is unique, and factors such as height, stride length, and running experience can all influence the optimal cadence.

How to Improve Cadence

If you find that your cadence is lower than the recommended range, there are some strategies you can try to improve it:

  1. Use a metronome: A metronome is a device or app that produces a regular ticking sound at a specific tempo. Set the metronome to the desired cadence (e.g., 180 SPM) and try to match your foot strikes to the beat.
  2. Shorten your stride: Taking shorter, quicker steps can naturally increase your cadence. Focus on lifting your feet off the ground quickly and maintaining a light and efficient running form.
  3. Gradual increase: Rather than trying to drastically increase your cadence overnight, aim for gradual improvements. Start by increasing your cadence by 5-10 SPM and gradually work your way up.
  4. Seek professional guidance: If you are struggling to improve your cadence on your own, consider consulting with a running coach or physical therapist who can assess your running form and provide personalized recommendations.


In conclusion, finding a good cadence for running is an important aspect of improving performance and reducing the risk of injuries. While the recommended range is between 170 and 180 SPM, it’s essential to remember that individual variations exist. Experimenting with different cadences and seeking professional guidance can help you find the optimal cadence that works best for you. So lace up your running shoes, find your rhythm, and enjoy the many benefits of running with a good cadence!