Is 170 a good running cadence?
Yes, 170 steps per minute is a good running cadence for most recreational runners at easy pace, and there is no reason to push it higher unless your foot still lands well ahead of your hip.
Where 170 sits
Most recreational runners at easy pace land between 155 and 175 steps per minute. So 170 is in the upper half of normal. It is where many well trained runners settle without thinking about it.
If a watch or an app told you 170 and you were worried, stop worrying. This is not a number to fix.
Why people still ask
Because of the 180 rule. Runners see 170, compare it with 180, and feel short. The 180 number came from elite athletes racing, and racing cadence is higher than easy cadence for everyone. See is 180 cadence a myth.
At easy pace, 170 for a recreational runner is roughly what 180 is for an elite. You are already there.
The one case to check
Cadence and landing are two separate things. A runner can hold 170 and still land with the foot ahead of the knee if the stride is long and the pace is quick. It is less common at 170 than at 155, but it happens with tall fast runners.
So do not assume. Film from the side and pause at foot strike. If the foot is under a bent knee, you are done. If it reaches, the fix is the same as for anyone else. Add 5 percent, to about 178, and hold it for three or four weeks.
Should you go higher than 170?
Only for speed. When you run faster, cadence rises on its own. Most runners add 5 to 15 steps per minute between easy pace and 5K pace, so 170 at easy pace often becomes 180 or more in a race. That is normal and you do not need to force it. See what cadence to run a 5K at.
Pushing 170 to 180 at easy pace, with a landing that is already good, tends to make steps short and tense. It does not make you more efficient. Leave it.
How to check it with Caden
- Tap Run a new analysis and set up a side-on shot. Film at your everyday easy pace.
- Read the cadence chip on the results screen. If it shows about 170, that matches a normal easy run.
- Open the Where your foot lands dial. A good score confirms 170 is working for you.
- Open Breakpoints and look at the Foot strike frame once. If the foot is under a bent knee, there is nothing to change.
FAQ
Is 170 cadence good for a beginner?
Yes. It is above where most beginners start. If it feels natural, keep it.
Is 170 a good cadence for a marathon?
Yes for most runners. Tall marathoners often race lower, shorter runners higher. Watch that it does not drop sharply in the last third when you tire.
Should I try to get from 170 to 180?
Not at easy pace unless the video shows your foot landing ahead of your knee. Your cadence will rise toward 180 on its own when you run faster.