What is a Good Running Cadence?
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As complicated as we rightfully get about running, training, and everything around it, there are only 2 things that impact how fast we run: stride length and cadence.
Let's talk about cadence...
What is running cadence?
If you have been running for a while, you have probably heard the term 'cadence' used a few times. You may be wondering "What is running cadence?" Well, cadence refers to how many steps you're taking per minute. For example, someone who takes 160 steps per minute has a cadence of 160. It can also be called 'steps per minute' or SPM. Now the next question that comes to mind for most runners is 'What is a good running cadence?' The answer is not as simple as just giving you an arbitrary number.
Why does your cadence matter?
Cadence is one of the main metrics measured when we talk about our biomechanics. There is good reason for this. A slower cadence can often be associated with overstriding, especially when running at faster paces. If our stride is too long, we can compensate by having a lower cadence. Overstriding leads to higher forces being put into the ground which results in our joints taking more of a pounding, this increases our chances of getting injured. When we overstride our foot often ends up hitting the ground whilst the leg is moving forward, this effectively acts as a brake and slows us down.
One study found that: Increasing running cadence resulted in a decrease in vertical loading and braking force.
Furthermore, an increase in cadence can decrease our ground contact time. Ground contact time or GTC, refers to how long our foot is in contact with the floor. Ground contact time always improves as we start to run faster and also helps us to run with more efficiently. You're moving faster when you are in the air, so by reducing your ground contact time you can start to run faster.
One study found that decreasing ground contact time results in improved running economy.
Cadence is a critical metric that runners should be keeping an eye on. Improving your cadence can lead to running faster, improving running economy, and helping to prevent injuries.
Learn the basics of good running form: Post Method Running.
How do you measure your cadence?
Maybe you like the sound of having a higher cadence now that you have read the benefits. However, first, it's best if you know what your cadence is so you can determine whether you need to increase it.
Cadence can be measured in multiple ways.
One option you have is to count how many steps you take with your right foot in 30 seconds, so you get a stopwatch out and start counting. Once you get your number, simply multiply it by 4 and you have your answer.
The typical way in which people measure their cadence is through a running watch. Many Garmin watches can give you metrics such as your vertical oscillation (how much you bounce up and down), stride length, ground contact time, and cadence.
There are other options other than Garmin's but alongside Coros they are the most accurate and you can pick one up pretty cheap.
What is a good running cadence?
There has been a number thrown about when we talk about cadence in the running community for years now and that '180'. Many runners believe this to be the perfect cadence, however, this is nothing more than an arbitrary number made up when the legendary coach Jack Daniels observed runners in the 1984 Olympics. He noticed that nearly all of the runners had a cadence above 180. But how can this be applicable to runners of all different levels, running different paces with different stride lengths?
180 being the perfect cadence is old news.
Check out this article from 'FullPotential': Running Cadence - 180 isn't all it's cracked up to be!
Height- taller runners generally have a lower cadence.
Running speed- the faster you run the higher your cadence.
Terrain- aim for a higher cadence when running off-road.
Fitness levels- people who are fitter generally run with a higher cadence.
Running uphill or downhill- Running uphill requires a shorter stride and higher cadence, however, running downhill requires a longer stride which means the cadence might not be as high. (This is all relative because running uphill is slower than downhill, e.g. running uphill at 9-minute miles should have a higher cadence than running downhill at the same pace).
With all these factors impacting your cadence, 180 steps per minute cannot be 'perfect' for everyone.
The first thing you need to do is accept that your cadence will be different from run to run, mainly depending on the speed you're running.
You can set cadence zones depending on what speed you're running. For me I generally do my easy runs between 164-172, my tempo runs between 175-182, 5k pace work will generally be done between 181-189, and anything faster than I don't track it but it's much higher.
A good guide is to have your cadence increase by 5-10% for each of the speed increases I listed above.
The next thing you need to do is find out whether your cadence is too slow, which is often for most runners. Look at your cadence for certain paces, take into account the factors above and if it seems low, then you will probably benefit from learning to run with a higher cadence. If this is you, read on to learn more about improving your cadence.
How to improve your running cadence
The chances are if you're reading this, that you would probably benefit from increasing your cadence by 5-10%, but how do you do that?
Here are ? tips to improve your cadence:
1) Pick your foot up underneath you
One reason why people often run with a slow cadence is because their trail leg just falls behind them. You should be activating your hamstring to lift your foot towards your bum rather than letting it just fall behind. This should increase your cadence.
2) Do some leg-speed drills
I first read about leg-speed drills in a book by Keith Livingstone- Healthy Intelligent Training. He said that legendary coach Arthur Lydiard recommended that runners do repeats of roughly 50-100m of fast running where they ignore their stride length and just focus on turning the feet over as fast as they can. Basically running with the highest cadence they can.
There are also tonnes of running drills you can do which can help to improve your cadence and your speed.
Read more: Best Warm-up Drills for Runners.
3) Shorten your stride
If you increase your cadence and keep your stride length the same but increase your cadence, then you will be running faster. However, you may not be ready to run this new speed at your current fitness levels. You may still run faster than before by improving your cadence and shortening your stride because you will be running more efficiently.
One of the main reasons for runners having a low cadence is because they are overstriding.
Try shortening your stride to improve your cadence.
4) Mentally focus on your cadence
Try to focus on your new-found great running form by thinking about being fast and light on your feet, with a short stride, and a faster turnover. It may take a while before this becomes natural, however, over time your cadence will start to increase.
5) Track your cadence
You should keep an eye on it to see if it is improving. Check your data on your watch after the run or count your steps on your right foot for 30 seconds multiply that number by 4 and do this a few times per run and track your progress. You can slowly find out what works for you.
Be patient. It will improve over time.
What was your biggest takeaway from today’s post? Let me know in the comments!
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