How do I count my running cadence without a watch?
Count every time your right foot lands for 30 seconds and multiply by four, or film 10 seconds of running from the side, count every foot strike and multiply by six, and you have your cadence in steps per minute.
Method 1: count on the run
Pick a flat stretch at your easy pace. Count every right-foot landing for 30 seconds. Multiply by four. That is steps per minute for both feet.
Twenty-one right-foot landings in 30 seconds is 84 per minute, or 168 steps per minute. Do it twice and average.
Method 2: count from a video
Film 10 seconds of yourself running from the side. Count every foot strike, left and right, in the clip. Multiply by six. Twenty-eight strikes in 10 seconds is 168.
This is the most reliable manual method because you can scrub frame by frame, and you get a form check from the same clip.
Method 3: match a metronome
This one doubles as a training tool, which is why many runners keep the metronome app on the home screen even after they know their number.
Open a metronome app, set it to 160, run to it. Nudge up or down until the beat lands with your feet. The number on the screen is your cadence. Handy for changing cadence, less handy for measuring it cold.
What about a watch or phone app?
Watches with a wrist sensor estimate cadence from arm swing, which is usually close but can miscount when you carry a bottle or push a pram. Foot pods and chest straps are better, and most people do not own one. Phone apps in a pocket use the accelerometer and are also usually close. A video count is the ground truth.
How to check it with Caden
- Tap Run a new analysis and set up a side-on shot. Film 10 to 20 seconds.
- Caden counts foot strikes from the video and shows cadence in steps per minute on the results screen.
- The same clip gives you the Where your foot lands dial, so you can see whether a low cadence comes with a reaching stride.
- Every run in Stats lists its cadence, so you can see it change as you work on it.
FAQ
Is cadence counted for one foot or both?
Both. Steps per minute counts every foot strike. If you count one foot, double it.
How accurate is counting cadence by hand?
Within a few steps per minute if you count for 30 seconds or more. Ten second counts are noisier.
Does cadence change during a run?
Yes. It usually drifts up slightly as you warm up and can drop when you tire. Count in the middle of an easy run for a fair number.