Have you ever wondered what a good running cadence is for you to strive for? Well… what does cadence even mean when it comes to distance running and why does it matter?

Cadence is a common subject among runners, and whether there is an ideal cadence that should be universally followed. In this post, we break down all things cadence, and what runners should take away when it comes to running and their cadence.

What is Running Cadence?

First, let’s understand cadence and how it’s measured.

Running cadence (also called stride rate) is the number of steps you take within a certain time frame, typically one minute.

Your cadence is measured in strides per minute (SPM) which counts how many times your right foot hits the ground in one minute, multiplied by two. 

Cadence is an indicator of proper stride length, and runners that pay attention to their cadence may improve their efficiency while decreasing risk of injury.

Is There a Good Cadence?

The short answer is, yes, an optimum running cadence should fall between 160-180 strides per minute (SPM). However, there are a lot of factors that can impact this.

Runners may have a number that has been told to you is the ideal cadence to hit...... but is it really? Many experienced runners and coaches suggest that a good running cadence is around 180 strides per minute – but is that true for everyone? 

Finding the optimal cadence for you is key. I’ll let you in on a little secret…. Not everyone's cadence will be 180!

Factors That Impact Cadence

Why does optimal cadence range by runner? Ideal cadence changes depending on a few different factors:

• Speed: the faster you run, your cadence will increase. 

• Leg length: If you have longer legs your cadence will likely be lower.

• Strength/Plyometric training: If you are consistently lifting and jumping you will most likely have a faster cadence.

Now the number 180 is thrown around a lot and some runners perform very well at that cadence. The problem is….. you might not be one of these runners!

 If you have longer legs, are running at a slower pace, and do not strength train….. it might feel awkward and you’ll work even harder to hit 180 steps per minute at your easy pace of a 9 minute mile.

I’ve recorded the cadences of elite runners racing the 5K and 10K and guess what?  Most of them were ABOVE 180! This included 186, 192, 188…..

Cadence Guidelines

Here are some guidelines to help you with your cadence. 

• At slower, easier paces the minimum cadence I look for is 160. Try not to be below that number.

• At faster workout paces for interval work, threshold work, etc I’d shoot for 168 and above.

On the other hand, a cadence that's too fast can lead to a shorter stride length when running. While this is less common, it tends to occur more frequently in older runners.

To solve this, we want to focus on strengthening calves, and improve hip mobility. These are too things that senior runners will want to work on to optimize their cadence and run efficiently. 

How to Improve Your Cadence

Here’s the deal with cadence. Every step we take when running is a jump – in fact, running is a jumping exercise! This means every step you take when running is a plyometric contraction.

What does that mean? 

A plyometric exercise is when there is a quick stretch applied to a muscle/tendon, followed by a quick contraction to the same muscle/tendon. If the force is applied quickly enough you will get energy return from your tendon!

In fact, you can test this right now:

Try This:

1. Start jumping in place. Make sure to land on the ball of your feet and then quickly jump back in the air. 

2. Jump there for 20 seconds and feel the springiness you are jumping back up with.

3. Next, purposely pause for a second at the bottom. Then jump back up in the air to the same height. 

When you pause at the bottom, you should notice jumping is more challenging than maintaining a steady jump!

That’s because there is a time limit on this contraction. If you spend too much time on the ground you will lose energy. You won’t get as much work out of your tendon and your muscles will have to work extra hard.

Running is a lot of force, and plyometrics give you free energy. It allows us the explosiveness that helps produce force and accelerate the body to move forward as we run.

How Plyometric Training Helps

Plyometric training for runners incorporates the use of jumps, hops, bounds, and skips, to improve speed, power, and efficiency.