Cadence
Cadence is the number of steps a runner takes per minute.
Coaches understand that tracking cadence is key to developing an efficient and safe running technique. It influences how the body lands, absorbs impact, and moves forward. When cadence is too low, runners often overstride—taking longer steps and landing ahead of their centre of mass—which increases braking force, wastes energy, and raises the risk of injury.
Slightly increasing cadence helps runners land closer to their hips, reducing overstriding and impact forces, resulting in smoother, more controlled running. There’s no universal ideal cadence; factors like height, speed, strength, footwear, and style matter. Think of cadence like bicycle gears: too low, and you work harder; too high, and your legs spin inefficiently. Finding your optimal cadence boosts efficiency and enjoyment.
How to Measure Your Cadence
Your Analysis Report will suggest an SPM (steps per minute), showing what an elite runner would have at your speed. To check your cadence, try the 60-second test: run in place for one minute, count how many times your right foot lands, then double that number for your SPM. If you have a watch or app that tracks cadence, you can use that too. This easy test can make tracking your running stats more fun.
Running Drills
Please note: Refer to the cadence section in your analysis report; there, you will see your target cadence for your height, age, and speed.
Here are 5 running drills to improve cadence:
1. Fast Feet Drill
Run on the spot or move slowly forward with very quick, light steps. Keep your feet close to the ground and focus on rhythm rather than speed.
Cue: “Quick, quiet feet.”
2. Metronome Running
Use a metronome app or running watch and set it slightly above your normal cadence, for example, +5 steps per minute. Run to the beat for short intervals.
Cue: “Match the beat.”
3. Short Stride Strides
Run 60–80 metres at a relaxed pace, but keep your steps short and quick. Build speed gradually without reaching forward with the foot.
Cue: “Short steps, smooth speed.”
4. Hill Cadence Runs
Run up a gentle hill for 10–20 seconds using quick, controlled steps. Hills naturally encourage shorter strides and better cadence.
Cue: “Drive the arms, quick feet.”
5. Run-in-Place to Forward Lean
Start by running on the spot with quick feet. Gently lean forward from the ankles and let yourself move into a run without changing the rhythm.
Cue: “Lean and go.”
Strength and Conditioning Exercises
Here are 5 gym-based exercises to help improve running cadence by building faster, stronger, and more controlled leg turnover.
1/ Step-Ups unweighted
2 sets of 8 reps each leg week 1-2. Rest 60–90 seconds between sets.
3 sets of 10 reps for each leg, week 3-4. Rest 60–90 seconds between sets
1
2
Now use that leg to step up the other leg. Think about step, drive and control.
This helps improve single-leg strength, rhythm and stability.
Now step back down and start again, this time starting with the opposite leg.
1/ Step-Ups weighted
2 sets of 8 reps each leg week 1-2. Rest 60–90 seconds between sets.
3 sets of 10 reps for each leg, week 3-4. Rest 60–90 seconds between sets.
1
2
Now use that leg to step up the other leg. Think about step, drive and control. This helps improve single-leg strength, rhythm and stability. Now step back down and start again, this time starting with the opposite leg.
Treadmill Cadence Intervals
If you review your personal email report, you will see that your ideal cadence is noted there.
Run on a treadmill at your own pace, focusing on staying smooth and efficient. Then run for 20–30 seconds at a slightly higher than your ideal cadence, then return to your normal rhythm for 60 seconds. Repeat until you achieve your normal time or distance. Repeat this every session until your normal rhythm becomes your ideal cadence.
Hint: Use music with the same beats per minute as your ideal cadence, this way you know you’re above and when your new normal has been achieved.
High Knee Marches
This is a simple exercise to perform. March on the spot, driving your knee as high as is comfortable (if you’re new to this, you will find it hard to balance, so lift as far as you are comfortable). Left and right, driving one knee up at a time. Maintain good posture by staying tall and controlling your movements. As you become more comfortable with the exercise, you can drive your knee up and stand on the ball of your foot.
When you are in control and want more, hold dumbbells, increasing the weight as your competence and strength grow.
This exercise works your hip flexors, enabling you to drive your new leg through at a faster cadence.
Banded Knee Drives
1
While running, after your foot leaves the ground, your leg must quickly recover and come back under your body, ready for the next step. The hip flexors help with this action. If they are weak or slow, your stride can become lazy, your foot may land too far in front, and your cadence can drop.
Attach a resistance band beneath the balls of both feet. Stand tall.
2
Now drive one knee forward and up from the hip. Do not swing your leg and lean backwards to assist this action. Think about your driving, you knee upwards. Hold for 2 seconds before returning to your start position. Now repeat with your other leg.
Weeks 1–2: Learn Control
2 sessions per week
2 sets of 10 reps each leg. 60-second rest between each rep.
Weeks 3–4: Build Strength
3 sessions per week
3 sets, 10–12 reps each leg. 60-72 reps per leg
Standing Calf Raises
1
Find a step or similar object. If you can steady yourself by holding onto a wall or rail. Carefully move your heels over the edge of the step. Now shift your weight to one side, in this case the left, and let your heel drop; your right foot will just be touching to help balance.
2
Start the exercise by slowly raising your left heel for 3 seconds, then lock out at the top. Hold this for 5 seconds if you’re a beginner, and for 15 seconds if you’re an expert. Once you’ve finished, lower yourself down slowly and rest for a few seconds. Perform two to six repetitions, two to three times a week. As you get stronger, you can wear a backpack and add weight to it.
RUNRIGHT-3D Explainers
Micrometrics
- EGround Contact Time
- EOverstride
- EVertical Stiffness
- EVertical Oscillation
- ECadence
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Reduce your braking power and run better