Cadence is one of those concepts you encounter sooner or later when you get into running. Most sources then immediately throw out the number 180: that would be the ideal cadence for every runner. But that is only half true, and the nuance makes the difference between meaningfully training your cadence and cramming yourself into a number that was not made for you.
Why does cadence matter?
Cadence and stride length together determine your speed. The formula is simple:
Speed = cadence × stride length
To run faster, you can increase your cadence, increase your stride length, or both at the same time. But increasing stride length has limits and risks. Too long a stride leads to heel strike, more braking force when landing and higher impact on knees and joints. Increasing cadence addresses the problem on the other side: shorter, faster steps with the foot closer under the body.
A higher cadence at the same speed ensures:
- Shorter contact time with the ground per step
- Less braking force when landing
- Lower impact forces on knees and hips
- A more forward torso, which improves running economy
Research by Reed Ferber and colleagues showed that a cadence increase of only 5à 10% measurably reduces the strain on the knee and hip. This is relevant for runners with knee problems or recurring injuries to the lower leg.
The 180 number: where does it come from?
The number 180 spm is based on observations of Jack Daniels, coach and author of Daniels' Running Formula, which measured the cadence of distance runners at the 1984 Olympic Games. Most of the elite athletes he observed ran at or above 180 bpm.
His conclusion was that 180 was an efficient lower limit for competitive runners. That's correct. But over the years that conclusion has become a dogma that would apply to any runner, regardless of speed, height or running style. It's not.
"There is no single ideal cadence for all runners. Taller runners naturally have lower cadences at the same speed. What matters is optimizing your own cadence relative to your current stride."
Jack Daniels, Daniels' Running Formula
Larger runners naturally have a lower cadence at the same speed, simply because their legs are longer and make a greater arc movement. A 1.90m runner who runs comfortably at 168 bpm may already have an efficient cadence for his body.
What is your ideal cadence?
A better approach than "aim for 180": measure your current cadence and gradually increase it by 5à 10% if you suspect that too low a cadence contributes to injuries or inefficiency.
How to measure your cadence:
- Via your running watch or sports app (Garmin, Polar, Strava all measure this automatically)
- Manual: count your steps for 30 seconds and multiply by 2
- Via a metronome app: set a target rhythm and run to it
A cadence below 160 bpm is a sign for most runners that there is room for improvement. Between 165 and 175 bpm is an excellent working range for many recreational runners. Above 180 bpm is not necessarily better if you are not naturally inclined towards it.
How do you increase your cadence?
Use a metronome
The most direct method. Set a metronome app to your target cadence (start with your current cadence plus 5 bpm) and try to sync your steps to the rhythm. Apps like Run Cadence or regular metronome apps work well.
Do this in short blocks of 2à 3 minutes per workout, not for the entire duration of your run. Cadence adjustment is a technical change that takes time to automate.
Choose music by tempo
A playlist with songs at your target cadence (bpm = spm) helps you subconsciously keep the rhythm. Search for "running playlist 170 bpm" or use apps like Spotify that automatically filter songs by tempo.
Consciously run faster for shorter intervals
Strides and short accelerations naturally encourage a higher cadence. At the end of an easy endurance run, add three à four strides of 20 seconds each. Your cadence automatically increases, and you train your walking muscles to move faster.
Be patient
Changing cadence is a motor learning process. Don't expect results after one workout. After four à six weeks of consistent conscious training, a new cadence starts to feel more automatic.
Cadence for different training types
Cadence is not static. It varies with your pace and the type of training:
When doing easy endurance running in zone 2 you naturally run at a lower cadence than when doing a tempo run or interval training. That is normal and not a problem. The cadence of elite runners also increases with the pace.
What you want to avoid: keep the cadence the same at higher speeds and only increase the stride length. That is where overload of knees and lower legs occurs.
Frequently asked questions
My cadence is 155 bpm. Should I increase it?
Is a higher cadence automatically more efficient?
In summary
Loop cadence is a meaningful technical variable, but 180 bpm is not a universal goal. Measure your own cadence, compare it with your injury pattern and running feeling, and increase gradually if there is reason to do so. An increase of 5 à 10% is already sufficient to have a measurable effect on the burden on your joints.
→ Do you also want to optimize your stride length? Read step length when running.
→ You can find everything about the complete running technique on the technique page.
Bart Vandenbussche is passionate about sport and never shies away from a sporting challenge. He has run several marathons (including sub-3h), is an Iron+Ultra Viking, and currently has the Hyrox bug.
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