For the past 10 years, I've guided and helped runners optimize their running technique – both beginners and elite runners. Common for these runners is that cadence is one of the most important points to focus on. If your running feels heavy and unrhythmic, you can achieve a great effect by focusing on your cadence.
I made an observation – an interesting one from a running technique perspective. In 2021, on a warm summer day, I sat on a bench at Tangkrogen in Aarhus. With my phone, a paper, and a pen, I sat on a bench from 09:00-12:00, during which 82 runners passed by. The runners were 40% men and 60% women. I rated the runners (on my own scale) and assessed their running technique. A good running technique can be evaluated by looking at 4 focus areas: Cadence, posture, upper body rotation, and foot strike (landing/push-off). From there, several different focal points emerge under each area. I took 37 video recordings and analyzed them afterward.
Focusing on cadence, here's what I found with the 82 runners and 37 video recordings:
- 3/10 ran with a cadence under 155
- 4/10 ran with a cadence under 160
- 2/10 ran with a cadence over 170
- 1/10 ran with a cadence over 180
Conclusion: Too many run with a cadence that's too low. Improving your running technique will make your training feel easier, and you'll experience better flow. I'm sure you'll run faster just by optimizing your cadence. Also, the risk of injuries will be lower because you stress your muscles in a more appropriate way.
Worth Knowing About Cadence
Cadence refers to steps per minute. When discussing cadence, we also talk about ground contact time. We want this contact time to be as short as possible.
Let me clarify: There isn't one correct cadence. I've seen experts refer to 180 as the correct threshold. I disagree. The correct cadence for you might be elsewhere! The right cadence should be seen in light of pace and body structure. Elite runners often run with a cadence between 184-192, suitable for their level, running style, and pace.
First, let's look at why cadence matters for your running. If I run 10km at a pace of 05:00, a formula can show:
Pace = Steps per minute (cadence) X stride length (cm)
Steps and stride length determine the pace I run at. Suppose I run with a cadence of 160. To increase my cadence, my only option is shorter steps. Shorter steps naturally place my foot strike closer to my body rather than ahead of my knee on the heel (as most runners do). Running with high cadence and short steps reduces vertical oscillation, meaning less bouncing up and down, which is positive. This way, you relieve muscle strain.
Running with long strides and low cadence causes high vertical oscillation. You stay airborne longer and have a more bounding run. This style is often unrhythmic and extra hard on muscles upon landing. Low cadence increases injury risk due to extraordinary muscle load. Reflecting back on my “study” at the article's start, most runners I recorded fit this category. Remember, when running, your weight is 2-4 times your body weight. Hence, your running technique is crucial.
Comparison: Running with long strides, low cadence, and heel landing is like driving with the handbrake on. You move forward but slow down with each landing. Focus on short steps and high cadence to release the handbrake and find better flow. This also makes training more efficient, allowing faster running with the same cardiovascular load.
It's also important to mention that cadence doesn't always have to be the same. For example, if running 05:30 min/km and finding a flow at cadence 170, increase cadence (and stride length) to run 04:45 min/km. Cadence might be 174-176 (example). See a concrete example later in the article.
How Do I Train My Cadence?
Do you know your natural cadence on runs today? With a , you can likely find the number by reviewing your training history. Most watches today have built-in cadence measurement. Without a watch, download a metronome app to find the number.
If you run with a cadence of 150 on training runs, set a goal to reach 160 or 165 in the coming weeks. You don't just change cadence “without a price.” A new cadence means new running technique and activating tendons/muscles not previously activated, so expect increased soreness. It usually takes 4-5 weeks for new movement patterns to be learned, running more efficiently unconsciously. Then, increase cadence if necessary.
Where Should My Cadence Be?
It's impossible to say. It depends on pace, leg length, etc. I'm 193 tall and found the following suits my running style. Across all categories, my vertical oscillation is low (less bouncing), and my foot strike is midfoot right under me.
Pace 06:00 = Cadence 172
Pace 05:00 = Cadence 178
Pace 04:00 = Cadence 184
Pace 03:00 = Cadence 192
Concrete Tools to Work on Your Cadence
In a previous article, I covered exercises for: How to improve your running technique with 5 good exercises. You can benefit from working on them. Focus on all exercises should be on high cadence. (Find the article in our inspiration universe.)
After running technique exercises, run 4 – 6 X 200m incorporating your technical focus point, e.g., running with higher knees, better upper body posture, midfoot landing, etc.
Additionally, use the following advice:
- Think “The ground is lava” – this increases awareness to quickly get your foot off the ground, increasing cadence.
- Imagine running with a glass of water on your head. How would you run to spill the least? (Correct, think high cadence and short steps
