What Is Running Cadence? A Simple Guide for Better, Safer Running | Sprint MY

What does cadence mean?

Cadence is the number of steps you take while running in a minute. You can think of it as the rhythm of your running, or the beat that your feet follow as they move across the ground.

Most recreational runners take between 150 and 170 steps per minute, but experienced runners often have a faster cadence.

The good news? There is no "perfect number." Finding a cadence that lets you run comfortably and efficiently without putting too much strain on your body is the most important thing.

Why Cadence is Important

1. It helps you stop overstriding.

When your foot lands too far in front of your body, you overstride. This can put more stress on your hips and knees. A slightly faster cadence naturally shortens your stride, which helps your foot land closer to your centre of mass. This can ease stress on your joints.

2. It can help you run better.

Your body uses less energy per step when you walk faster and more controlled. This can make your runs feel smoother and less tiring, especially when you run longer distances.

3. It helps you keep better form.

A comfortable cadence makes you want to:

• Less impact on the foot

• Smoother changes

• Better overall rhythm 

• Better posture

You don't have to "force" perfect form; the cadence change often makes it happen on its own.

4. It can make injuries less likely.

Studies show that even a 5–10% increase in cadence can make the knees, hips, and ankles less stressed. For runners who tend to get tight or hurt, small changes in cadence can make a big difference.

How to Find Out Your Cadence

There are three simple ways to check your cadence:

• Use your smartwatch: Most modern running watches automatically keep track of your cadence.

• Run with your app: After your run, apps like Strava, Nike Run Club, and Garmin Connect will show you your cadence data.

• Count by hand: Count how many times one foot hits the ground in 30 seconds, then double that number.

It's easy, and once you know your number, you'll get a better sense of your natural rhythm.

What Does "Good" Cadence Mean?

A common reference cadence is 180 steps per minute, which comes from watching elite runners, but it's not a rule.

Your perfect cadence depends on:

• How tall are you 

• How fast do you go

• How much do you know about running 

• How you run

Shorter runners usually have a faster pace, while taller runners usually have a slower one. You shouldn't try to copy someone else's rhythm. Instead, you should find the one that feels good and works for you.

Safe Ways to Improve Your Cadence

If you want to slowly speed up your cadence, do it slowly:

• Try to raise it by 5% at a time.

• Try shorter bursts of faster steps (30 to 60 seconds) - Use music with a matching beats-per-minute (BPM)

• Take your time and move quickly, but don't rush. The goal isn't to run faster; it's to move lighter.

Once you get the hang of your rhythm, the miles will start to feel like home.

Cadence is one of the easiest and most useful things you can do to run. You can run more comfortably, with less impact, and with a smoother, more efficient stride if you pay attention to your natural rhythm.

You don't need to get the right number. You just need the beat that makes it easy for your body to move.