What is a good running cadence?
A good running cadence is one that lets your foot land close under your hip at your normal easy pace, which for most adult runners falls between 165 and 180 steps per minute, though taller runners often sit lower and shorter runners higher.
Where 180 came from
A coach counted the steps of elite runners in an Olympic final and noticed almost all were above 180. That became a rule. But they were racing at speeds most of us never touch, and cadence rises with speed. The same runners jog at 160 to 170.
What the range really looks like
At easy pace, most recreational runners fall between 155 and 175. Taller runners and runners with long legs sit lower. Shorter runners sit higher. None of that is a problem by itself.
The number to worry about is the one that comes with a reaching stride. Low cadence plus a foot landing far ahead of the hip is the pattern worth changing. Low cadence with a foot landing under the hip is just a tall person running.
How to know if yours needs to change
Film a side-view clip and look at foot strike. If the ankle lands well ahead of the hip with a straight knee, and your cadence is under about 165 at easy pace, raising cadence by 5 percent will probably shorten the stride and bring the foot back under you. See how to increase cadence without a watch.
If the foot already lands under the hip, leave cadence alone.
How much to change
Five percent at a time. From 160 to 168. From 168 to 176. Hold each step for three or four weeks. Bigger jumps feel fake and tire the calves.
How to check it with Caden
- Tap Run a new analysis and set up a side-on shot. Film at your easy pace.
- The results screen shows cadence in steps per minute next to the date chip, counted from the video.
- Compare it with the Where your foot lands dial. Low cadence and a low landing score together mean cadence is the lever to pull.
- In Stats, cadence is listed under every run in History so you can see it drift over the weeks.
FAQ
Is 160 cadence bad?
Not on its own. If your foot lands close under your hip at 160, it is fine. If you reach, raising it to about 168 will help.
Does cadence change with speed?
Yes. Most runners add 5 to 15 steps per minute between easy pace and 5K pace. Compare cadence at the same pace.
Should I aim for 180?
No. Aim for your current cadence plus 5 percent if your landing needs it, then re-check on video.