The Best Running Cadence: How to Find And Optimize Yours

Whether you’re injury-prone or looking for simple tweaks to become a more efficient runner, cadence could be the key. Understanding how to optimize your running cadence may help you to reduce your risk of injury and help you to run more efficiently. Here’s everything you need to know.

What is Cadence in Running (And Why Does it Matter)?

Running cadence (sometimes referred to as stride frequency) is, quite simply, the number of steps a runner takes per minute. It might not sound like a big deal, but it can have an impact on how efficiently and quickly you run, as well as your risk of injury.

If your cadence is low, it may mean that you’re overstriding (landing with your foot too far in front of your body). This increases the impact forces traveling through your joints, which can lead to  injuries like shin splints and knee pain. 

On the other hand, a higher cadence naturally shortens your stride length and reduces the amount of contact you have with the ground, meaning you may be less likely to develop impact injuries. Backing this up, a 2025 study looked at multiple research papers and found that runners with low cadence suffer from more stress fractures, while a higher cadence reduces the forces hitting runners’ hips and knees, leading to lower risk of stress fractures and other impact-related injuries.

Additionally, a higher cadence may help you to maintain  better running form, keeping a more upright posture, even when fatigue sets in. That can help you to run more efficiently and keep you from developing bad habits that can cause injuries. Higher cadence can also potentially help you to run faster. When you have a lower cadence, you typically bounce up and down with each step. But taking more steps per minute can reduce the braking effect of overstriding. That means it’ll propel you forwards rather than wasting energy on vertical movement.

What is a Good Cadence For Running?

It’s often said that 180 steps per minute (SPM) is the ‘perfect’ running cadence. This comes from coach Jack Daniels, who studied elite distance runners at the 1984 Olympics. He found that all but one of the runners he studied had a cadence of 180 SPM or higher, thus concluding that 180 SPM is the ideal cadence.

However, it’s important to think about the context. Daniels’ was looking at Olympic runners – the very best of the best. So while 180 SPM might be a great target for elite runners, it’s not necessarily a good target for someone just starting out on their running journey. And, in fact, more recent research suggests that cadence in elite runners varies much more than Daniels suggested. One study of a 100km road race found that the top five finishers ranged from 155 to 203 steps per minute.

Everyone is different, with your height, running experience, running goals and fitness level all playing a role in determining your running cadence. If you’re tall, for example, you’re more likely to have a lower cadence than a shorter runner, as you naturally cover more ground with each step.

So while 180 SPM may still be a good ballpark for elite and experienced runners to keep in mind, it’s more important to find the best running cadence for you. That way, you can take steps to increase your cadence, reduce injury risk and run more efficiently, without forcing yourself to hit a number that feels unnatural for you – and which could lead to fatigue or poor form.

How to Measure Cadence

If you are looking to improve your cadence, the first step is to understand what your current SPM rate is. Luckily, it’s really easy to establish your cadence in running.

The simplest method is to simply count how many steps you take in a minute. On an easy run, choose a straight, flat path, then set a timer on your phone or watch and count your steps. You can either count the number of times one or both feet hit the ground, depending on what you find easier. If you focus on one foot, then just double the number to get your cadence for both feet. If your left foot hits the ground 80 times in 60 seconds for instance, then your cadence is 160 SPM.

And if you have a smartwatch, you don’t even need to count steps – most models do this automatically for you. To get the most accurate gauge of your cadence, it’s best to measure it a few times over different runs, and take the average number as your SPM.

How Can You Improve Your Cadence?

If you’re curious about cadence, here are a few tried-and-tested tips to try to improve the number of steps you take per minute:

1. Aim for small, gradual improvements. The target should never be to increase cadence by more than 5-10% at a time. If you currently run at 160 SPM, for example, then you should be looking to increase your cadence to 168-176 SPM at first. This will allow your body to adapt more naturally to running with shorter steps and help to reduce the risk of injury.

2. Run on a treadmill to allow you to maintain a consistent pace, allowing you to focus on increasing the number of steps. Try taking quicker, lighter steps without going faster or increasing your effort level. 

3. Try using a metronome app. Start with short intervals of 2-3 minutes during your easy runs, then gradually make them longer as the rhythm starts to feel more natural to you.

4. Pick a few mantras to help you be quicker on your feet. These could be things like “quick, light steps”, “pick up your feet” or “land under your hips”, helping you to take shorter strides (and therefore increase your cadence) rather than overstriding.

It can take a while for a new cadence to feel natural – up to around 6-8 weeks. Don’t try to change too much too quickly, and remember that forcing an unnaturally high cadence can do more harm than good. So if taking more steps per minute feels uncomfortable or requires you to work much harder than usual, it’s probably best to dial it back a little. 

And, of course, if you’re currently injury free and happy with your running performance, then you don’t necessarily need to obsess over your cadence. But if you are looking to make performance gains, improving your cadence could be one of the keys to unlocking more running efficiency.

Finding Your Perfect Cadence

The best running cadence isn’t about hitting a magic number. Rather, it’s all about discovering what works best for your body and your running – and making just slight improvements to your cadence can be enough to see improvements in your running efficiency and injury prevention. As you increase your number of steps, pay careful attention to your body and do what works best for you, whether that’s 160 SPM, 170, or that much-lauded 180 number. The best cadence is the one that feels sustainable for you, and will help you to enjoy running for many years to come.