When we talk about running fast and without discomfort, we usually think about mileage volume or leg power. However, one of the factors that most influences movement efficiency and injury prevention is running cadence. Cadence indicates how many steps we take per minute, and as research shows, a small adjustment can transform the way we run. In this article, we explore what cadence is, why it matters, how to measure it, and—most importantly—how to improve it safely with the help of tools like the SnapRace app.
What is running cadence?
Running cadence is the number of steps you take per minute. In practice, it is calculated by counting each time a foot hits the ground over a given period and extrapolating it to 60 seconds. A recreational runner typically moves between 150 and 170 steps per minute, while elite athletes often exceed 180 spm (steps per minute). This difference is not random: cadence is linked to height, leg length, running speed, and the runner’s experience. There is no single “magic number” that works for everyone, although the reference of 180 spm became popular after coach Jack Daniels observed it at the 1984 Olympic Games.
Cadence and stride length are closely related. A higher cadence usually implies shorter, quicker strides, while a lower cadence involves longer steps and more ground contact time. The combination of both variables determines running speed: speed = cadence × stride length. Adjusting one without changing the other allows you to run at the same speed with different sensations.
Why does your cadence matter?
Slightly increasing cadence can lead to noticeable improvements in running economy and fewer joint issues. A systematic review published in 2025 analyzed studies from the past decade and concluded that increasing cadence by 5%–10% consistently reduces vertical impact forces, shortens stride length, and improves hip and knee alignment without increasing energy cost. These biomechanical adjustments reduce stress on the ankle, knee, and hip joints and are associated with a lower incidence of injuries such as patellofemoral pain or stress fractures.
Beyond joint protection, cadence also influences efficiency and pace control. According to physical therapist Katie Woelfel from the U.S.-based clinic Rehab2Perform, a higher cadence often promotes a softer foot strike and a slight forward lean, improving running economy and making it easier to maintain a steady pace. Other benefits include shorter ground contact time, a greater feeling of flow, and a reduced risk of overloading the Achilles tendon or plantar fascia.
The good news is that cadence is a variable that can be trained. The key is knowing how much to increase it and how to do so gradually, allowing the body to adapt without creating new issues.
How to measure your cadence
Knowing your current cadence is the first step toward optimizing it. You can easily calculate it during any run by following these steps:
- Run at your usual pace for a few minutes until you settle into your cruising speed.
- Count your steps. Instead of counting every step, count how many times your right foot hits the ground in 30 seconds. Multiply that number by two, then multiply again by two to get your total cadence in steps per minute. If you prefer to count both feet, simply count all foot strikes for 60 seconds.
- Record the value. Write it down in a notebook, on your GPS watch, or in the app you use for running. This number is your baseline cadence.
- Use technology. Many apps such as SnapRace, Strava, or Runkeeper—and most modern GPS watches—automatically calculate cadence using an accelerometer or a stride sensor. SnapRace shows cadence in real time and tracks its evolution so you can monitor your progress.
- Take multiple measurements. Cadence varies with speed and fatigue. Record it during easy runs, intervals, and long runs to understand your usual range.
If your cadence is below 160 spm during steady running, you will likely benefit from increasing it slightly. From around 170 spm onward, many runners experience smoother movement and fewer aches.
Strategies and exercises to improve cadence
Changing cadence requires patience and consistency. Several studies recommend not increasing it by more than 5%–10% at once. Instead, work on step frequency progressively. Here are some effective strategies:
Gradual increases and metronome use
- Increase cadence gradually. If your usual cadence is 160 spm, aim to raise it to 165 spm for short 1-minute segments every 10 minutes of running. Each week, you can add about 2 spm until you approach 170–175 spm. This step-by-step approach allows muscles and tendons to adapt.
- Use music or a metronome. Research from RWJBarnabas Health has shown that listening to music with the same tempo as your target cadence helps synchronize your steps and reduces impact. You can create a playlist with songs at 165 bpm or use a metronome app. SnapRace integrates with your music and displays cadence on screen so you can adjust in real time.
- Practice on varied surfaces. Alternate runs on asphalt, dirt trails, and the track to get used to maintaining a quick cadence regardless of terrain. Short hill repeats are also an excellent stimulus to increase step frequency and strengthen the posterior chain.
Drills and running technique
Adding specific drills to your routine improves coordination and naturally shortens your stride. The Run Experience platform recommends the following:
- Butt kicks and high knees. Perform 20 repetitions of each exercise before your runs. The quick leg movement increases neuromuscular firing and prepares your body for shorter, faster steps.
- Pulling drill. This drill focuses on finding the midpoint between lifting the knee and bringing the heel toward the glutes. Do 20 reps with each leg and 20 alternating. It encourages a shorter stride and a more reactive foot strike.
- Cadence intervals. During an easy run, increase your cadence for 60 seconds every 7–10 minutes. Count your steps during that minute and try to match the same number each repetition. Use a metronome to set the tempo and focus on landing under your center of gravity.
- Strength and core work. Good cadence does not replace strength training. Include squats, lunges, and planks two or three times per week to improve stability, as strong muscles make it easier to maintain an upright posture and shorter stride.
As your body adapts, running with a higher cadence will start to feel more natural. Pay attention to your sensations and adjust the process according to your progress.
Recommended cadence by level
Ideal values vary depending on experience and goals. The following guidelines can serve as a reference:
- Beginners (160–170 spm): if you are new to running or run recreationally, aim for a cadence between 160 and 170 spm. This range reduces impact forces and promotes more efficient technique.
- Intermediate (170–180 spm): runners with a solid base can work toward 170–180 spm. Maintaining this range during long runs improves economy and prepares the body for racing.
- Advanced (180–200 spm): experienced and professional runners often reach 180–200 spm during intervals and competitions. This range maximizes speed and minimizes injury risk, provided good technique is maintained.
Remember that these numbers are only guidelines. Each runner should experiment and adjust cadence based on body type, pace, and terrain. Don’t obsess over the numbers—find the cadence that feels comfortable and allows you to maintain good posture.
Myths and realities about cadence
- “You must always run at 180 spm”. False. While many elite athletes run around 180 spm, optimal cadence depends on height, leg length, race type, and experience. Some runners perform better at 170 spm, others at 190 spm.
- “Cadence only matters for professionals”. Not true. Proper step rate improves efficiency and reduces injury risk for runners of all levels.
- “Higher cadence means running faster”. Not necessarily. Speed is the result of cadence multiplied by stride length. You can increase cadence while shortening stride length to maintain the same pace.
- “Increasing cadence is uncomfortable and inefficient”. Evidence shows the opposite: gradually increasing cadence reduces impact forces and does not significantly increase energy expenditure.
How does SnapRace help you optimize your cadence?
The SnapRace app doesn’t just accompany you during your runs and races—it’s also an effective tool for improving cadence. Some of the features that help you refine your step rate include:
- Real-time monitoring. SnapRace tracks your steps per minute using your phone’s sensors or GPS watch. You can set a target range and receive alerts if you drift outside it.
- Cadence interval programming. Design workouts with specific blocks to increase cadence, such as 1 minute at 170 spm every 10 minutes of easy running. The app guides you and adjusts audio alerts.
- Music integration. SnapRace can connect to your playlists and select songs with the desired cadence to help you maintain rhythm effortlessly.
- History and statistics. View charts of your cadence over time, identify patterns, and adapt your training accordingly.
- Personalized training plans. For runners preparing for a race or marathon, SnapRace offers plans that include specific technique and cadence sessions, as well as strength and stretching reminders.
With these tools, cadence becomes a core part of your training, and you can track your progress with ease.
More resources to keep improving
Running technique involves many factors beyond cadence. If you want to dive deeper into strength training and cross-country preparation, we recommend reading our Cross de Atapuerca 2025 guide, where you’ll find strength exercises and specific advice to improve performance on uneven terrain.
You can also explore external sources such as the 2025 systematic review on cadence and injury prevention, the article from Rehab2Perform, and the practical guide by The Run Experience to keep learning and applying new drills. If you’re interested in how music can help, the RWJBarnabas Health blog offers ideas for matching your playlist to your desired cadence.
Running cadence is a powerful tool that, when applied intelligently, can help you run more efficiently and stay injury-free. As with everything in running, consistency and listening to your body are key. Experiment, adapt, and enjoy the journey—your legs will thank you.