Running Cadence: Why It Matters And How To Improve Yours
Running cadence — the number of steps per minute — is one of the most important and most overlooked elements of running mechanics.
Dejan Koceski
Health & Performance Coach · Melbourne
Running Cadence: Why It Matters And How To Improve Yours
Running cadence — the number of steps you take per minute — is one of the most important and most overlooked aspects of running mechanics.
Most recreational runners have a cadence that is too low. The consequences are reduced efficiency, increased injury risk, and slower running.
What The Numbers Mean
Elite runners typically run at 170–185 steps per minute. Most recreational runners land at 155–165.
A low cadence typically indicates overstriding — reaching the foot out in front of the body, landing on the heel, and braking with every step.
Overstriding increases the impact forces on the body with every footfall, loads the knee in a disadvantaged position, and wastes energy fighting the braking force.
Why Higher Cadence Helps
Shorter stride, faster turnover. Increasing cadence naturally shortens stride length, moving the landing point closer to below the body's centre of mass. This reduces braking forces.
Reduced injury risk. Higher cadence is associated with reduced loading on the knee and hip — two of the most commonly injured areas in runners.
Improved efficiency. Less wasted motion means more of your energy goes into forward propulsion.
How To Increase Yours
Measure it first. Most running watches measure cadence. If yours doesn't, count your right foot strikes for 30 seconds and multiply by four.
The 5% rule. Increase cadence gradually — by no more than 5% over several weeks. Sudden changes to running mechanics can cause different injuries.
Run to a beat. Find a playlist at your target cadence BPM. Running to the beat provides immediate, constant feedback.
Metronome app. Set a metronome to your target cadence and run to it.
Focus on light, quick steps — not longer stride. The cadence should feel quicker, not effortful.
Join Melbourne's running community at RUNVO Run Club. Explore the training approach at Movement & Training.
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