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Training7 min read

What Is Running Cadence and Why Does It Matter?

Running cadence is often misunderstood-learn what it is, how it affects efficiency and injury risk, and whether you should try to change yours.

What is running cadence and why does it matter?

Running cadence refers to the number of steps you take per minute (SPM) while running. If you’ve ever heard runners talk about “180 cadence,” this is what they’re referring to-but cadence is often oversimplified and misunderstood.

Cadence matters because it’s closely linked to running efficiency, impact forces, and overall mechanics. However, it’s not something that should be forced or blindly copied from elite runners.

What is a “normal” running cadence?

There is no single ideal cadence for everyone. Cadence naturally varies based on:

  • Running speed
  • Height and leg length
  • Experience level
  • Terrain and fatigue

Recreational runners often fall between 155-175 steps per minute at easy paces, while elite runners commonly exceed 180 SPM during faster efforts. Research shows that cadence increases naturally as speed increases, even without conscious effort (Cavanagh & Williams, 1982).

This is why chasing a fixed number-like 180-can be misleading.

How cadence affects running mechanics

Cadence influences how your foot contacts the ground and how much load your body absorbs with each step.

A lower cadence often means:

  • Longer strides
  • Higher braking forces
  • Greater vertical oscillation

A slightly higher cadence tends to:

  • Shorten stride length
  • Reduce overstriding
  • Decrease impact forces at the knee and hip

Studies have shown that increasing cadence by just 5-10% can significantly reduce joint loading without increasing metabolic cost (Heiderscheit et al., 2011).

Cadence and running efficiency

Running economy-how much oxygen you use at a given pace-is affected by cadence, but not in a simple “higher is better” way.

Most runners naturally self-select a cadence that minimises energy cost at a given speed. Forcing a large cadence change can actually increase oxygen consumption, making running feel harder.

Research suggests small, gradual cadence adjustments may improve efficiency for some runners, but large changes are rarely beneficial (Hunter & Smith, 2007).

The takeaway: cadence is individual, and efficiency matters more than hitting a number.

Does cadence affect injury risk?

Cadence is strongly linked to injury risk, especially for overuse injuries.

Lower cadence is associated with:

  • Higher peak impact forces
  • Greater stress on knees and hips

Increasing cadence slightly has been shown to reduce:

  • Knee joint loading
  • Hip adduction and internal rotation
  • Tibial shock

This makes cadence modification a common tool in gait retraining for runners with knee pain or recurrent injuries (Heiderscheit et al., 2011).

Should runners try to change their cadence?

Not everyone needs to.

You may benefit from cadence work if you:

  • Consistently overstride
  • Experience recurrent knee or hip pain
  • Feel heavy impact with each step
  • Lose form late in runs

If you’re running comfortably, injury-free, and progressing well, there’s usually no need to intervene.

If you do experiment, keep changes small-5% at most-and introduce them during short, easy runs.

Practical ways to improve cadence naturally

Instead of consciously counting steps, try:

  • Running slightly quicker but with the same effort
  • Focusing on light, quick foot contacts
  • Avoiding excessive vertical bounce
  • Using short strides on easy terrain

Music or a metronome can help, but they’re best used as temporary cues, not permanent crutches.

Cadence, heart rate, and fatigue

A higher cadence can sometimes lead to a more stable heart rate at steady paces by reducing muscular strain per step. As fatigue sets in during long runs, cadence often drops slightly-one reason form deterioration is common late in races.

Maintaining cadence under fatigue is more about strength and conditioning than conscious control.

Key takeaway

Running cadence is an outcome of speed, strength, and mechanics-not a target to obsess over. Small adjustments can reduce injury risk and improve comfort, but your “best” cadence is the one that feels smooth, efficient, and sustainable.

If running feels light and controlled, your cadence is probably doing exactly what it should.

References

  • Cavanagh, P. R., & Williams, K. R. (1982). The effect of stride length variation on oxygen uptake during distance running. Medicine & Science in Sports & Exercise.
  • Heiderscheit, B. C., et al. (2011). Effects of step rate manipulation on joint mechanics during running. Medicine & Science in Sports & Exercise.
  • Hunter, J. P., & Smith, G. A. (2007). Preferred and optimal stride frequency, stiffness and economy. Journal of Biomechanics.