Running Cadence Explained

In brief: Cadence is the number of steps you take per minute while running, counting both feet. It is one of the most useful, easy-to-track form metrics. Many runners find a slightly higher cadence smooths their stride, though the right number is individual.

What is cadence?

Cadence is how many steps you take in a minute of running, counting every footfall from both legs. A figure of 170 to 180 steps per minute is often quoted as a guide, but the ideal varies with height, leg length, pace and terrain. It is one of the simplest running metrics to measure.

Why it matters

Cadence matters because, at a given pace, taking more, shorter steps usually means each landing is lighter and closer to your body. That can reduce the braking effect of overstriding and smooth out your stride. Most watches track cadence automatically.

How it is measured

A running watch or foot pod counts your steps and reports cadence live and as an average. You can also count footstrikes on one foot for fifteen seconds and multiply by eight. Comparing cadence at the same pace over time shows whether your stride is changing.

What to look for

If you want to adjust cadence, raise it gradually by a few percent rather than chasing a fixed number. Forcing a big jump can feel awkward and tiring. The aim is a comfortable, repeatable rhythm, not a single magic figure.

Cadence and your running kit at OD's

Lighter, more responsive shoes can make a quicker cadence feel natural. The team in St Helens can talk you through shoe weight and feel, and we offer next-day delivery and free click and collect.