Defintion for Cadence
In running, cadence is the number of steps you take per minute (spm), a key measure of running rhythm and form.
Long Definition
Cadence refers to the number of steps a runner takes per minute. It influences running efficiency and injury risk. A higher cadence, often around 170-180 steps per minute, can reduce impact forces and improve form. Elite runners typically maintain a high cadence, while recreational runners may have a lower one. Adjusting cadence can help prevent overstriding and reduce stress on joints. Runners can increase cadence by taking shorter, quicker steps, often using a metronome or music with a specific beats-per-minute to guide them. Improving cadence can lead to better performance and reduced injury risk.
kaizen Insights
Cadence is the number of steps you take per minute. Small, gradual increases can help some runners reduce overstriding, but there's no single ideal number for everyone.
Category
General Running Terms
Questions and answers
What is Cadence and why is it important?
In running, cadence is the number of steps you take per minute (spm). It is important because it affects running efficiency, impact forces and injury risk. A suitable cadence helps you avoid overstriding, land closer to your centre of mass and run more economically, which can improve endurance and reduce fatigue.
How is Cadence measured?
Cadence is usually measured by a GPS watch, foot pod or phone, which counts your steps and reports an average in steps per minute. You can also measure it yourself by counting how many times one foot lands in 30 seconds and multiplying by four.
How can I improve, manage, or optimise Cadence?
Improving cadence takes practice and consistency. Here are some tips:
Increase your cadence gradually, by around 5% at a time, to avoid injury. Many runners settle around 170–180 steps per minute, but the right figure depends on your height, speed and experience.
Take shorter, quicker steps rather than reaching forward with your foot.
Use a metronome or music with a specific beats-per-minute (BPM) to help keep a consistent rhythm.
Focus on form and technique so that a higher cadence does not compromise your performance.
