How to master your running cadence (and why it matters)

Cadence doesn’t sound like the sexiest topic in running. But if you’ve ever dealt with shin splints, weird knee pain, or just felt like your running was clunky or inefficient… there’s a good chance your cadence has something to do with it.

Running cadence is one of the simplest, most overlooked tools for running faster, more efficiently, and with fewer injuries—and once you know how to tweak it, everything starts to click.

Here’s what I’ve learned about running cadence, how to find yours, and how to adjust it without obsessing over numbers or losing your running rhythm completely.

The 10 Best Daily Trainer Running Shoes, Right Now

Reliable, cushioned running shoes designed for everyday miles, easy runs, and all the training in between.

Alastair RunningAlastair Dixon

What is running cadence?

Running cadence is simply the number of steps you take per minute. You might also hear it called 'stride rate', not to be confused with 'stride length', more on that later.

And while that sounds straightforward, it actually plays a huge role in:

• Your running form
• How efficiently you use your energy
• Your risk of injury
• And yes, how fast you can actually go

Cadence works together with stride length—the distance covered by each step.

So your speed = cadence × stride length.

Elite runners? They’ve mastered both. But for the rest of us, tweaking cadence is usually the easiest way to improve without completely overhauling everything.

What’s a good cadence?

You’ve probably heard 180 steps per minute thrown around as the ideal number. And it’s a useful reference point—but it’s by no means a rule.

The Runner’s Diet: Essential Guidelines That I Now Follow

Clean, whole-food nutrition for runners: practical tips for lasting diet habits, a sample daily meal plan, and science-based supplement insights.

Alastair RunningAlastair Dixon

Your height, leg length, running experience, and even the type of run (easy run, hill run, marathon, trail) will influence your natural cadence.

• 5K race pace? You might hit 175–190 spm
• Long run on trails? 160–170 spm might feel more natural
• Tired in the middle of an ultramarathon? Expect plenty of dips—and that’s okay

I typically run around 170-180 spm for most efforts with an average stride length of 1.21 meters, and it drops a little on long, slow runs.