Why Is High Cadence Good Running

When it comes to running, there are many factors that can contribute to improved performance and reduced risk of injury. One such factor is cadence, which refers to the number of steps taken per minute while running. In recent years, there has been a growing emphasis on the benefits of maintaining a high cadence while running. As a passionate runner myself, I have personally experienced the positive impact that high cadence can have on my running performance.

What is Cadence?

Cadence, also known as step rate, is the number of steps a runner takes in a minute. It is usually measured in steps per minute (SPM). A high cadence generally means taking more steps in a given amount of time, while a low cadence means taking fewer steps.

Why is High Cadence Beneficial?

There are several reasons why maintaining a high cadence can be beneficial for runners:

  1. Improved Running Efficiency: When you maintain a high cadence, your stride length tends to be shorter. This means that your feet spend less time on the ground with each step, resulting in a more efficient running gait. A shorter stride length also reduces the impact forces on your joints, which can help prevent injuries.
  2. Reduced Overstriding: Overstriding occurs when a runner extends their leg too far in front of their body with each stride. This can lead to increased braking forces and inefficient use of energy. By maintaining a high cadence, you are less likely to overstride, as shorter strides naturally discourage excessive forward leg extension.
  3. Injury Prevention: Running with a high cadence can help reduce the risk of certain running injuries, such as shin splints and knee pain. The shorter strides associated with high cadence result in less stress on the lower body joints, which can help prevent overuse injuries.
  4. Increased Running Economy: Running with a high cadence can improve your running economy, which refers to how efficiently your body uses oxygen while running. With a shorter stride length and faster turnover, your muscles are able to work more efficiently, allowing you to maintain a quicker pace for longer periods of time.
  5. Quicker Leg Turnover: A high cadence means a quicker leg turnover, which can be particularly beneficial for sprinters. By increasing your step rate, you can generate more power and speed, allowing you to reach higher running velocities.

How to Optimize Your Cadence

If you are looking to increase your cadence, here are a few tips to help you optimize your running technique:

  1. Focus on Quick, Light Steps: Aim to take short, quick strides, focusing on landing softly and quietly. This will help you maintain a higher cadence and reduce the impact on your joints.
  2. Use a Metronome: Consider using a metronome app or device to help you establish and maintain a consistent cadence. Start with a comfortable cadence and gradually increase it over time.
  3. Practice Cadence Drills: Incorporate cadence drills into your training routine. These can include running with a metronome, doing strides, or running on a treadmill with an increased incline.
  4. Listen to Your Body: While it’s important to aim for a higher cadence, it’s also crucial to listen to your body and avoid overstraining. Find a cadence that feels comfortable and natural for you.
  5. Work on Leg Strength: Building strength in your legs can help you maintain a higher cadence. Incorporate exercises such as squats, lunges, and calf raises into your strength training routine.


As a runner, I have personally witnessed the benefits of maintaining a high cadence. Not only does it improve my running efficiency and reduce the risk of injury, but it also allows me to run faster and for longer distances. Whether you are a beginner or an experienced runner, focusing on your cadence can be a game-changer for your running performance. So lace up your shoes, increase your step rate, and experience the difference of running with a high cadence!