Is 160 cadence too slow?
A cadence of 160 is on the low side for easy running and often comes with long reaching strides, but it is not wrong if you are tall, running slowly and your foot lands close under your hip.
Where 160 sits in the range
Most recreational runners at easy pace fall between 155 and 175 steps per minute. So 160 is inside the normal range, near the bottom. It is not an outlier. It is the number many tall runners and many new runners land on without trying.
The question is not the number. It is what the number comes with.
Is a 160 spm cadence considered good?
It depends on your landing. Two runners can both hold 160 and look nothing alike on video.
Runner one is 190 cm tall. Her foot lands just under her knee, with the knee slightly bent. Her cadence is 160 because her legs are long. Nothing to fix.
Runner two is 170 cm tall. His foot lands well ahead of his knee, heel first, leg nearly straight. His cadence is 160 because each stride reaches. That reach brakes every step. For him, 160 is a symptom.
Film from the side and pause at foot strike. That one frame tells you which runner you are. See how to stop overstriding for what the reach looks like.
When 160 is worth raising
Raise cadence if two or more of these are true:
- your foot lands ahead of your knee at foot strike,
- your knee is nearly straight when the foot lands,
- your shins or knees get sore after longer runs,
- you are under about 180 cm tall and running at a moderate pace.
If none apply, leave it. A tall pain free runner at 160 does not need to change anything.
How much to raise it
Go to 168, not 180. A 5 percent step is enough to shorten the stride and bring the foot back. Hold it for three to four weeks on easy runs before adding more. Bigger jumps feel forced and tire the calves.
Read why is my running cadence so low for the usual causes and what is a good running cadence for the full picture.
How to check it with Caden
- Tap Run a new analysis and set up a side-on shot. Run past at your normal easy pace.
- Check the cadence chip on the results screen. It is counted from the video, so it matches what your legs actually did.
- Open the Where your foot lands dial. Green at 160 means you are runner one. Leave it alone.
- If foot landing is low, open Breakpoints and look at the Foot strike frame. A foot ahead of the knee with a straight leg means cadence is the lever.
FAQ
Is 160 cadence bad for a beginner?
No. Most beginners start between 150 and 165. Check the landing on video before you change anything.
What cadence should I move to from 160?
About 168. Five percent at a time, held for three or four weeks, then re-check on video.
Is 160 cadence too slow for a marathon?
Not by itself. Many tall marathoners race at 160 to 170. What matters is that the foot keeps landing under the hip when you tire late in the race.