Cadence

Cadence in running is the number of steps you take per minute (or SPM). We measure it by counting how many times both your feet hit the ground in one minute. Cadence matters because it affects your running form and, in turn, your body. If your cadence is low, you might overstride, landing your foot too far in front of your body. This can increase braking, make running harder, and sometimes lead to shin or knee pain. If it is too high, you will waste energy spinning your legs to maintain your intended speed. 

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. 

Knowing your cadence helps you improve your running form. Increasing your cadence a bit usually means taking shorter, quicker steps and landing closer to your hips, which reduces impact. Even a 5% increase in cadence can help you finish a 5K about 15 seconds faster. Cadence also helps you keep a steady pace. When you get tired, your cadence often drops before you notice any changes in your form. 

How to Improve Your Cadence

We suggest a cadence based on your speed, but there isn’t one perfect number for everyone. Your ideal cadence depends on your speed, height, and running style. You can think of cadence like choosing the right gear on a bike. If your cadence is too low, it feels like pushing hard in a high gear. If it’s too high, it’s like spinning your legs quickly in a low gear. 

Start by measuring your current cadence at a comfortable pace, then try to raise it by 3 to 7 percent using a metronome or steady music. Focus on steps that feel smooth and comfortable, not rushed. More braking puts extra stress on your knees, shins, and hips. Too much braking can increase knee load by 30 percent, which raises your risk of injury. Over time, this extra stress may lead to knee pain, shin splints, or issues with your Achilles tendon and calves. 

You can’t remove all braking forces, but you can lower the extra ones. Run with a steady, efficient cadence and avoid overstriding. Strengthen your calves, glutes, and core to help maintain good posture and absorb impact. Your shoes are important too. Cushioning, sole shape, and heel-to-toe drop all affect braking. 

Your goal is to find the cadence that works best for you and your shoes. If you are new to running or still building your fitness, your cadence will adjust on its own. As you get stronger and fitter, you can fine-tune your cadence. 

Here are 5 solid, practical ideas that reliably help runners improve cadence (steps per minute) without forcing an awkward “tiny-steps” shuffle: 

1. Use a metronome (or cadence playlist) a few minutes at a time 

• Find your current cadence, then set a metronome +3–5 spm higher. 

• Run with it for 4–6 x 1 minute during an easy run (easy jogging between). 

• Over a couple weeks, you can nudge it up again. Small bumps stick better than big jumps. 

1. Do short “strides” after easy runs 

• 4–8 strides of 15–25 seconds at fast-but-relaxed speed, full recovery walk/jog between. 

• Focus cue: quick feet, quiet landing, tall posture. 

• Strides naturally increase cadence without you overthinking it. 

1. Run slight downhills (very gently) to feel quick turnover 

• Choose a mild decline (think “barely downhill”). 

• Do 6–10 x 20–30 seconds with a light, quick rhythm. 

• The slope helps you experience faster turnover—just keep it controlled and smooth. 

1. Strength + “spring” work for stiffness and snap 

• 2x/week: single-leg calf raises, step-ups, split squats, hamstring bridges, and tibialis raises. 

• Add a tiny dose of plyometrics (if injury-free): pogo hops, jump rope, skipping (2–3 sets of 20–30 seconds). 

• Better lower-leg/hip strength often makes higher cadence feel easier. 

1. Use form cues that indirectly boost cadence
   Try one cue per run (don’t stack them): 

• “Land under me” (avoid reaching forward) 

• “Quick feet” (lighter contact, less stomping) 

• “Run tall, ribs stacked over hips” (reduces overstriding)
  These cues usually raise cadence naturally while improving efficiency. 

Happy Running