Running Cadence: What It Is, Why It Matters and How to Train It
A guide to running cadence: what it means, reference values and practical drills to increase it safely.
Written by the editorial team at Velunite
Running cadence, the number of steps per minute, is one of those metrics many runners completely ignore until they start using a GPS watch that shows it in real time. Working on this number can still help you run more efficiently and with less impact on your joints.
What cadence means and why it gets talked about so much
Cadence counts both feet: 160 steps per minute means 80 strikes per leg. A reference value around 170-180 steps per minute is often mentioned for efficient runners, but it's not a magic number that applies equally to everyone: it depends on height, stride length and running speed.
Why a cadence that's too low can cause problems
Runners with a very low cadence tend to overstride, landing with the foot too far ahead of the body: this type of landing increases the impact transmitted to the knees and hips with every stride. Slightly raising cadence, while shortening the stride a bit, is one of the most common strategies used to reduce this kind of stress.
How to increase it without overhauling your technique
You don't need to change cadence by 20 steps per minute overnight: a gradual increase, a few percentage points at a time held over several weeks, lets the body adapt without overloading muscles and tendons not yet used to the new rhythm. Many coaches suggest working on small increases during the warm-up, before letting cadence return to normal for the rest of the session.
Practical drills to feel the right cadence
Running short stretches to music with a faster beat than usual, or using the built-in metronome found on many GPS running watches, helps internalize a higher cadence without having to think about it constantly. Short uphill repeats, which naturally lead to shorter, quicker steps, are also an indirect way to train this.
When you don't need to force your cadence
Not every runner needs to raise their cadence: someone with an already efficient landing and no recurring joint issues doesn't need to change anything just because a number on the display is below average. Cadence is a useful tool especially for runners with recurring knee or hip pain linked to running impact.