What Is Cadence Running? How To Find Your Optimal Step Rate and Improve Performance

Running cadence refers to your step rate, or how many steps per minute (SPM) you take while running. Cadence plays a direct role in running form, ground contact time, impact forces and overall running economy, all of which influence performance and injury risk for both beginner runners and experienced distance runners.

In simple terms, cadence helps determine how you move, not just how fast you go.

• Running cadence is your step rate measured in steps per minute (SPM).
• Most runners fall between 150–190 SPM, depending on pace and body mechanics.
• Cadence and stride length work together. Increasing one often shortens the other.
• Small cadence adjustments may reduce overstriding and lower impact stress.

If you've ever overheard runners talking about cadence and wondered what they meant, you're not alone. "Cadence is just the number of steps a runner takes per minute", said Anthony Luke, M.D., M.P.H., founder of RunSafe and director of the University of San Francisco Human Performance Center.

But cadence is more than a number. It influences how long your foot stays on the ground, how much force travels up your legs and how efficiently you move forward.

David Jou, P.T., D.P.T., co-founder of Motivny, explains it this way: higher cadence generally means less time on the ground per step, which may reduce excessive loading on joints and soft tissue.

Cadence affects several key performance and health variables at once:

• Ground contact time: lower cadence often means longer contact with the ground.
• Impact forces: longer strides typically increase braking and impact stress.
• Overstriding: low cadence can push your foot too far ahead of your body.
• Running economy: efficient cadence can reduce wasted energy.

Newer runners often struggle here. According to Jou, beginner runners are more likely to run with a low cadence and long stride, which may increase stress on the knees, hips and lower legs.

You've probably heard that 180 steps per minute is the "perfect" running cadence. That number came from observations of elite runners racing at fast paces, not a universal rule for all runners.

Luke explains that cadence is highly individual and depends on factors such as:

• height and limb length
• running speed
• experience level
• terrain and workout type

Rather than chasing a specific number, the goal is to find a cadence that supports efficient mechanics and comfort, especially at your usual training pace.

In the world of fitness, most things are not one-size-fits-all. Although there is no single "perfect" cadence, most recreational runners naturally fall between 160 and 180 SPM at moderate speeds. Slower paces often land around 150 to 165 SPM, while faster efforts trend higher.

According to Luke, the optimal running cadence averages between 170 and 180 steps per minute for people of average height, which in the United States is 162.6 centimetres for women and about 175 centimetres for men. Running within this range may reduce injury risk by shortening ground contact time.

For distance runners, cadence often increases slightly as fatigue sets in or pace rises. The key is consistency and control, not forcing an artificial rhythm.

Step-by-step:

• Run at your normal, comfortable pace.
• Count how many times one foot hits the ground in 30 seconds.
• Multiply that number by four to estimate total steps per minute.
• Repeat a few times to find your average.

You can also track cadence using a smartwatch, running app or metronome feature.

A small cadence increase of just 5 to 10 percent may:

• reduce overstriding
• decrease impact forces on joints
• improve running economy
• help maintain better form as fatigue builds

Importantly, you do not need to run faster to adjust cadence. The goal is often more steps at the same pace, not increased speed.

Improving cadence works best when you make small, controlled changes that allow your body time to adapt.

• Increase cadence gradually (no more than 5 percent at a time)
• Maintain your usual pace while taking slightly shorter steps
• Practise during short intervals before applying it to long runs
• Expect an adjustment period of four to six weeks

Luke suggests using short treadmill or outdoor intervals to feel the difference without overwhelming your system.

Most cadence problems come from doing too much, too fast, or confusing quicker steps with running harder.

• Trying to jump straight to 180 SPM
• Forcing speed instead of shortening stride
• Making large changes too quickly
• Ignoring discomfort or fatigue signals

While cadence running may not have been on your radar before, it's something to consider mastering as you run more. It takes at least six weeks to get comfortable with a new cadence, Luke said, so be patient and keep at it.

"If you run efficiently, you're not going to be injured as much", Jou said. "If you're running inefficiently, you're using a lot of energy, then you lose your form, then that can translate into injury".

Running cadence isn't about chasing a magic number. It's about finding a rhythm that supports efficient movement, sustainable training and long-term durability.

For more expert-backed guidance, explore training tools in the Nike Run Club App.

Words by Joey Campbell