When we talk about running gait or running form, questions always arise about what attributes are “best”.
The truth is, “best” form is quite individual. When thinking about ways to improve your running, a key gait variable to consider is cadence.
Running cadence, or step rate, is a factor that’s relatively simple to manipulate and can positively influence your running in a number of ways.
Read on to learn more about running cadence and how you can experiment with this gait variable.
Running Cadence (Step Rate)
Running cadence refers to the total number of steps you take per minute (a.k.a. step rate). Certainly, that rate is dynamic throughout a run. It changes with higher running speeds and with running up or downhill. However, for most of us, our natural cadence is relatively steady and something we can easily measure.
A runner’s average cadence ranges from approximately 155-175 steps per minute (spm) during their standard training mileage.
Often, we hear reference to 180 spm as being the “ideal” running cadence. This number was popularized by legendary coach Jack Daniels and based largely on his observations and studies of elite athletes. Additional research involving gait parameters, however, has not supported 180 as the ideal number.
Furthermore, aspiring to 180 spm is not sustainable for most. There can be benefits to increasing your cadence, however that change should be calculated based on your present, unique step rate. Evidence recommends that we increase cadence within a range of 5-10% from one’s preferred step rate.
Benefits of Increasing Cadence
There is both foundational, and growing evidence for some of the positive effects of an increase in running cadence. Here are some pertinent findings associated with an increased cadence:
Improved Running Mechanics
- Reduction in vertical oscillation of your body: In other words, less up-and-down movement with each stride.
- Reduction in overstriding: Increased cadence results in a shorter stride length. This type of stride keeps your body moving forward more efficiently, while decreasing impact forces- particularly at the knee and hip joints.
- Enhanced performance: Collectively, these mechanical improvements and reduced forces through the lower body joints result in performance improvements, even at step rates less than 180 spm.
Symptom-Specific Changes
- There is encouraging evidence that an uptick in cadence can help reduce run-related symptoms in people with pain at the kneecap (patella).
- This includes decreased pain intensity, and increase in distances run without pain
Of course, individual responses to any intervention can vary. However, much of the data surrounding cadence manipulation continue to show promising results.
Determine Your Personal Cadence Goal
Experimenting with your running cadence should be a thoughtful process in order to maximize the benefits, and determine if it’s right for you. Even in the most successful studies, not every participant achieves a positive result.
Here are some practical tips to help you safely and effectively determine your cadence:
Measure your cadence
- During a typical training run, at your preferred speed, count the number of times one of your feet touches the ground over the course of 60 seconds. Multiply that number by two.
Formula: Number of right foot ground contacts in one minute x 2 = Cadence (spm)
Example: 80 contacts x 2 = 160 spm
Apply a cadence change
- 5-10% is the recommended range of increase. Start conservatively with 5%.
Formula: Present cadence + 5% = Cadence goal
Example: 160 spm + (5% of 160) = 168 spm
How to Apply and Assess a New Cadence
1. Try to apply your new cadence over short (1-2 minute) spans interspersed throughout a standard run. Alternate this with longer intervals of natural running, wherein you are not attempting to track your cadence.
- Use a metronome app (e.g. MetroTimer) to provide an audio or visual cue that matches your selected cadence during the 1-2 minute intervals.
- Your GPS-based running watch may be equipped with a metronome feature.
2. As you increase your cadence, it will feel like you are taking quicker steps. Importantly, this does not mean you are trying to run faster. You can maintain your typical preferred pace, your feet just land and leave the ground at a quicker frequency.
3. Practice on flat surfaces. The treadmill is an ideal place to practice since you can keep the speed fixed. If outdoors, stay with flat terrain where you can focus on maintaining a consistent pace and rhythm. As you become more comfortable, gradually introduce hills and varying surfaces.
4. Listen to your body. Pay attention to how your body responds to changes in cadence. Some muscle soreness may be experienced within the first few sessions. If you experience ongoing soreness or develop pain, however, stop your cadence experiment.
5. Consult a professional. If you're unsure about making changes or need personalized advice, consider consulting a running coach or physical therapist. They can provide tailored guidance based on your unique biomechanics and running goals.
Altering your cadence is a tool that has potential to enhance your running. Whether you’re a seasoned runner or a beginner, it’s helpful to understand this metric and how you might use it to your advantage. It's important to remember that the optimal cadence is individual and should be adjusted gradually and thoughtfully. Not everyone needs to change their cadence! But if you’re interested in experimenting with a change in your step rate- start conservatively, listen to your body, and have fun trying something new.
Happy Running!
Meet our Guest Writer & Expert: Carrie Truebenbach
Carrie Truebenbach, PT, DPT, MS, UESCA Run Coach is a physical therapist, health coach, run coach, and yoga teacher. Her private practice True Stride Physio & Coaching specializes in care for runners. Carrie blends her formal training and her 20+ years of professional experience to provide injury management services, alongside running gait analysis, run performance and coaching services. As a former Division 1 athlete and current trail running enthusiast, Carrie is passionate about running, and sharing the sport with others. She loves working with runners to achieve longevity in the sport as they pursue their running goals!
Check out her website here: https://www.truestridecoach.com/
Reference:
Bramah, C., Preece, S. J., Gill, N., & Herrington, L. (2018). Is there a pathological gait associated with common soft tissue running injuries? The American Journal of Sports Medicine, 46(12), 3023-3031.
Bramah C., Preece S.J., Gill N., Herrington L.A. (2019). 10% Increase in Step Rate Improves Running Kinematics and Clinical Outcomes in Runners With Patellofemoral Pain at 4 Weeks and 3 Months. Am J Sports Med, Dec;47(14):3406-3413. doi: 10.1177/0363546519879693.
Daniels, J. T. (2005). Daniels’ Running Formula (2nd ed.). Champaign, IL: Human Kinetics.
Esculier, J. F., Bouyer, L. J., Dubois, B., Fremont, P., & Moore, L. (2019). The effects of a multimodal rehabilitation program for runners with patellofemoral pain: a randomized controlled trial. Journal of Orthopaedic & Sports Physical Therapy, 49(10), 736-744.
Heiderscheit, B. C., Chumanov, E. S., Michalski, M. P., Wille, C. M., & Ryan, M. B. (2011). Effects of step rate manipulation on joint mechanics during running. Medicine & Science in Sports & Exercise, 43(2), 296-302.
Van Hooren, B., Jukic, I., Cox, M., et al. (2024). The Relationship Between Running Biomechanics and Running Economy: A Systematic Review and Meta-Analysis of Observational Studies. Sports Med 54, 1269–1316. https://doi.org/10.1007/s40279-024-01997-3