What is running cadence?
Cadence is the number of steps you take per minute (spm), counting both feet. Together with step length — the distance covered by each step — it completely determines your speed:
step length (m) = speed (m/min) ÷ cadence
stride length = 2 × step length
There are only two ways to run faster: take more steps per minute or cover more ground with each one. In practice, runners do both — but as speed rises, most of the increase comes from longer steps, with cadence climbing more slowly.
What is a good running cadence?
There is no single ideal number. Cadence depends on your height, leg length, speed and running experience. Research on recreational runners generally finds easy-pace cadences between about 150 and 175 steps per minute, while elite distance runners typically race at around 175–195.
Where did “180 steps per minute” come from?
The famous number traces back to coach Jack Daniels, who counted the steps of elite runners at the 1984 Los Angeles Olympics and found that almost all of them were at 180 or above. Crucially, those were world-class athletes racing at very high speeds. Daniels never claimed that everyone should run easy miles at 180, and forcing a much higher cadence than feels natural can make running less efficient.
Step length at different paces and cadences
Use this table to see how much ground each step must cover for a given pace. Find your pace on the left and cadence along the top.
| Pace /km | 155 spm | 160 spm | 165 spm | 170 spm | 175 spm | 180 spm | 185 spm |
|---|---|---|---|---|---|---|---|
| 4:00 | 1.61 m | 1.56 m | 1.52 m | 1.47 m | 1.43 m | 1.39 m | 1.35 m |
| 4:30 | 1.43 m | 1.39 m | 1.35 m | 1.31 m | 1.27 m | 1.23 m | 1.20 m |
| 5:00 | 1.29 m | 1.25 m | 1.21 m | 1.18 m | 1.14 m | 1.11 m | 1.08 m |
| 5:30 | 1.17 m | 1.14 m | 1.10 m | 1.07 m | 1.04 m | 1.01 m | 0.98 m |
| 6:00 | 1.08 m | 1.04 m | 1.01 m | 0.98 m | 0.95 m | 0.93 m | 0.90 m |
| 6:30 | 0.99 m | 0.96 m | 0.93 m | 0.90 m | 0.88 m | 0.85 m | 0.83 m |
| 7:00 | 0.92 m | 0.89 m | 0.87 m | 0.84 m | 0.82 m | 0.79 m | 0.77 m |
Should you increase your cadence?
For most runners, cadence is not something to obsess over. But it can be a useful tool if you overstride — reaching out with your foot so that it lands well in front of your knee, which acts like a brake with every step.
A widely cited 2011 study by Bryan Heiderscheit and colleagues found that increasing step rate by 5–10 % above a runner’s preferred cadence, at the same speed, substantially reduced the energy absorbed at the knee and hip. Many physiotherapists use a modest cadence increase as part of rehabilitating running injuries such as patellofemoral pain.
Change it gradually. If you want a higher cadence, raise it by about 5 % — for example from 160 to 168 — using a metronome app or music at that tempo. Practise in short blocks during easy runs for a few weeks until it feels natural.
How to measure your cadence
- Pick a steady run on flat ground at your normal easy pace, after you are warmed up.
- Count every time your right foot lands for 30 seconds. Multiply by 4 to get steps per minute (both feet).
- Or use a device. Most GPS watches measure cadence from the wrist accelerometer; a footpod or chest strap is more accurate.
- Enter it above along with your pace to see your step length and how it compares.
Drills that improve turnover naturally
Strides
4–6 × 20-second relaxed accelerations after an easy run. Encourage quick, light steps without strain.
Quick-feet drills
Short, rapid steps over 10–20 m, focusing on landing under your hips.
Hill sprints
8–10 second sprints up a steep hill build power and naturally shorten overstriding.
Strength work
Calf raises, single-leg squats and hip exercises help you hold good mechanics when tired.
Cadence connects directly to pace: check what your speed means for race times with the pace calculator, or see how treadmill running changes things with the treadmill pace calculator.
- Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB (2011). Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc 43(2):296–302.
- Daniels J. Daniels’ Running Formula. Human Kinetics.
Last reviewed: September 2026 · Health disclaimer