Running Cadence & Stride Length
Running cadence is the number of steps you take per minute (spm). Most runners maintain a cadence between 160 and 190 spm, depending on pace, height, and fitness level. Stride length is the distance covered per step, measured in meters.
Running Speed (m/s) = Stride Length × (Cadence ÷ 60)
Why Cadence Matters
- Higher cadence (180+ spm) reduces ground contact time and impact forces, improving efficiency
- Lower cadence can lead to overstriding, which increases injury risk and reduces energy efficiency
- Optimal cadence is individual but 170–180 spm is a good target for most distance runners
- Taller runners often naturally run at slightly lower cadences due to longer stride lengths
How to Improve Cadence
- Use a metronome or running app set to your target cadence (typically 170–180 bpm)
- Practice short intervals at higher cadences (180+ spm) to train your neuromuscular system
- Gradually increase pace by increasing cadence rather than stride length
- Focus on quick, light steps rather than bounding forward