Why is my running cadence so low?
Your running cadence is low because your stride is long for your speed, which usually means you are reaching forward and landing heel first ahead of your hip, though height, slow pace and tiredness all lower it too.
Cadence is just the other half of stride length
Speed equals stride length times cadence. At any given pace, a longer stride means fewer steps per minute. So a low cadence is really a long stride. The question is why your stride is long.
There are four usual answers. Only one of them needs fixing.
Cause 1: you are reaching
This is the common one. The foot swings out ahead of the body and lands heel first with a nearly straight knee. Each step covers more ground, so you take fewer of them. It feels efficient. It is not. A foot ahead of the hip brakes you on every landing.
You can see it on a side view video paused at foot strike. If the ankle is well ahead of the knee, this is you. Read how to stop overstriding.
Cause 2: you are tall or have long legs
Longer legs cover more ground per step at the same pace. A runner of 190 cm at 155 steps per minute can have a foot that lands perfectly under the hip. If your landing is good, your low number is just your build. Nothing to change.
Cause 3: you are running slowly
Cadence rises with speed. Most runners add 5 to 15 steps per minute between an easy jog and 5K pace. If you checked your cadence on a recovery run, it will read low. Compare like with like.
Cause 4: you are tired
Late in a long run, hips and calves stop holding you up. The stride gets longer and lazier and cadence drops. If your cadence is fine at the start of a run and low at the end, this is the reason. See why running form breaks down when tired.
Why is my running cadence getting lower?
Usually one of two things. You have slowed your easy pace, which lowers cadence naturally. Or you are more tired than before from higher mileage, and the stride is lengthening. Check the landing on video. If the foot still lands under you, a lower cadence at a slower pace is fine.
The fix, if you need one
Add 5 percent to your current cadence at easy pace. Not 180. From 156 to 164. Hold it for three to four weeks. Then film again and see if the foot has come back under the hip. A metronome app for the first few minutes of each run helps. Read how to increase cadence without a watch.
How to check it with Caden
- Tap Run a new analysis and set up a side-on shot. Film at your normal easy pace, not a slow warm up.
- Read the cadence chip on the results screen.
- Open the Where your foot lands dial. Low cadence with a low foot landing score means you are reaching, cause 1. Low cadence with a good foot landing score means cause 2 or 3.
- Open Breakpoints and check the Foot strike frame. The note under it says whether the foot is ahead of the hip.
FAQ
Is a low cadence bad?
Only when it comes with a foot landing far ahead of the hip. Low cadence with a good landing is normal for tall runners.
Does a low cadence cause injury?
A video cannot tell you the cause of an injury. But a long reaching stride is often linked with shin and knee soreness, and a low cadence is a common sign of it.
How fast can I raise my cadence?
About 5 percent every three to four weeks. Faster than that feels forced and tires the calves.