Virtual Fitness PH

Cadence is one of the key metrics runners often consider when working to improve their efficiency and performance. Simply put, cadence is the number of steps a runner takes per minute (SPM). A common misconception is that increasing cadence always means better running performance. However, like many aspects of running, cadence varies depending on individual factors such as height, leg length, running goals, and overall biomechanics.

So, what is considered a good cadence, what counts as bad, and is this concept applicable to all runners? Let’s explore.

What is Cadence in Running?

Cadence, or step rate, is the rhythm or beat of your running stride. It is calculated by counting the number of steps taken in one minute while running. Cadence is often emphasized because it can influence how efficiently you run and how prone you may be to injury.

A higher cadence is generally associated with shorter, quicker strides, while a lower cadence corresponds to longer, slower strides. While cadence is just one factor among many that influence a runner’s performance, it is relatively easy to measure and adjust, making it a valuable metric for runners at all levels.

What is Considered a “Good” Cadence?

The often-cited “ideal” running cadence is around 180 steps per minute (SPM). This figure comes from research done by running coach Jack Daniels, who observed that elite runners tend to have cadences close to or above 180 SPM during competitions. However, this doesn’t mean that 180 is the magic number for every runner.

For most recreational runners, cadence typically falls between 160-170 SPM. This is generally fine and does not necessarily mean poor form. Factors like height, leg length, and the pace at which you’re running can naturally affect cadence. A taller runner or someone with longer legs, for instance, might have a slightly lower cadence because their stride length will be longer.

Factors That Affect Cadence

1. Height and Leg Length:

Taller runners with longer legs typically take fewer steps to cover the same distance as shorter runners. As a result, their cadence tends to be lower. On the other hand, shorter runners may naturally have a higher cadence because their steps are smaller.

2. Speed:

Running faster generally increases your cadence. The faster you run, the quicker you have to turn over your steps, meaning your SPM will increase.

3. Running Form:

A runner with a shorter stride, landing midfoot or forefoot, will likely have a higher cadence. Conversely, a runner who overstrides—reaching too far out with their front foot and landing heel-first—will often have a lower cadence, which may result in inefficiency or an increased risk of injury.

4. Fatigue:

As you tire during a run, your cadence might naturally decrease. A key sign of fatigue is a noticeable drop in step rate and an increased effort to maintain pace.

What is Considered a “Bad” Cadence?

A cadence that is too low (e.g., below 160 SPM for most runners) can potentially lead to overstriding and increased ground contact time. Overstriding is when your foot lands too far in front of your body’s center of gravity, which not only makes running less efficient but also increases impact forces on your joints. This can lead to injuries, especially in the knees and shins.

While a lower cadence might feel more comfortable to some runners, it can slow you down and make your running more effortful. Similarly, an excessively high cadence that feels forced or unnatural can also cause problems. Some runners may attempt to adopt an elite-level cadence of 180 SPM without considering their own unique biomechanics, which can result in injury or burnout from trying to maintain a cadence that’s too fast for them.

Should Everyone Aim for 180 SPM?

The short answer is no. While 180 SPM is often cited as an ideal cadence, it may not be applicable to every runner. Cadence is highly individual, and runners should aim to find a cadence that feels efficient, comfortable, and sustainable for them.

If your cadence is lower than 160 SPM, you might benefit from trying to increase it incrementally. But don’t feel compelled to hit 180 SPM just because that number is often associated with elite runners. Instead, focus on finding a cadence that allows you to run more smoothly and efficiently. For many runners, improving cadence by 5-10% can make a significant difference in both speed and injury prevention.

How to Improve Cadence

Improving your cadence can be a gradual process. The best way to do it is to make small, incremental changes over time. If your current cadence is 150-160 SPM, for example, try to increase it by 5-10 SPM rather than attempting to hit 180 right away.

Here are some tips to improve your cadence:

1. Use a Metronome: There are many apps or devices that provide metronome beats. Set the beat to match your target cadence and try running in sync with it.
2. Shorten Your Stride: Focus on taking shorter, quicker steps. Avoid reaching out too far with your front foot; instead, aim to land under your hips.
3. Run on a Treadmill: Because treadmills control your pace, they can be a useful tool to focus on cadence without worrying about other variables like terrain or wind.
4. Incorporate Drills: Stride drills, such as high knees, can help improve your leg turnover and reinforce muscle memory for higher cadence.

Is Cadence Important for Everyone?

While cadence is a useful metric, it’s not a one-size-fits-all solution. Beginners might find it helpful to focus more on building endurance, strength, and proper form before worrying too much about their cadence. More experienced runners, especially those prone to injury or looking to improve efficiency, may benefit from paying closer attention to their cadence.

Ultimately, cadence is a tool, not a rule. It’s important to listen to your body and find a cadence that works best for your unique running style, goals, and physical attributes. A good cadence is the one that helps you run efficiently and comfortably while minimizing the risk of injury.