What Is Running Cadence? - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of “What Is Running Cadence?” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the cadence tweaks today. Be sure to watch the full video for all the details.

Key Points

Cadence = steps per minute (SPM). Higher cadence can reduce vertical oscillation and braking forces, helping you run more efficiently.
Individual optimal cadence varies by height, weight, age, and speed; the old “180 SPM” rule is a rough guideline, not a rule for everyone.
Research shows a 5‑10% increase over your normal cadence often improves performance and reduces joint stress.
You can measure cadence with a simple stopwatch, a flat surface, or a watch with a built‑in sensor.
Key tips: focus on smaller, quicker steps; use a treadmill or mirror for form checks; incorporate short high‑cadence strides (e.g., 100 m); add cadence‑focused workouts like sprints or slight‑incline strides; drive your arms and keep a tall, stable posture; consider a metronome app to keep a steady beat.

Workout Example

Determine your baseline – run on flat ground and count steps for 1 minute (repeat 3×). Note the average SPM.
Set a target – increase your baseline by 5‑10% (e.g., 162 SPM → 170 SPM).
Cadence drills (choose one or mix):
- 100 m high‑cadence strides: 4‑6 repeats, focus on quick, short steps.
- Treadmill session: 5 min easy, then 4 × 30‑second intervals at target cadence, using a metronome (e.g., 170 SPM) with 1 min easy recovery.
- Incline strides: 6‑8 short strides (≈30 m) on a slight incline, focusing on landing under the hips.
Form cues: keep hips high, stay tall, drive arms, and keep foot strike beneath the body.
Progress: after 1‑2 weeks, re‑measure cadence and adjust the target up another 5% if comfortable.

Closing Note

Give these cadence‑boosting drills a try today—tweak the numbers to fit your own pace using the Pacing app and watch your efficiency improve. Remember, the goal is a smoother, injury‑free run. Happy running!