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The Ideal Running Cadence: Does It Really Matter?

Writer's picture: DM Sports and Remedial MassageDM Sports and Remedial Massage



When it comes to running, there's a lot of talk about cadence, or the number of steps you take per minute. Many experts and elite runners point to a cadence of around 180 steps per minute (spm) as the "ideal" for optimal performance and injury prevention. But is this magic number something every runner should aim for? Let's break down what cadence really means, why it matters, and whether you need to obsess over hitting 180 spm.


What Is Running Cadence?


Running cadence refers to the total number of steps you take per minute, counted by adding up both feet. For example, if you take 90 steps with your right foot and 90 with your left in one minute, your cadence is 180 spm.


Cadence can vary greatly from person to person and is influenced by factors like height, leg length, running speed, and experience level. Shorter runners tend to have a higher cadence, while taller runners often take fewer steps per minute due to their longer stride.

Where Did the 180 SPM Rule Come From?

The concept of the "ideal" 180 spm cadence largely stems from observations of elite runners, many of whom naturally run at around 180 spm or higher. The rule became popular after Jack Daniels, a renowned running coach, studied elite athletes during the 1984 Olympics and found that most of them had a cadence near this number.


Since then, the idea that 180 spm is ideal has been passed around the running world as a target for all runners, but there’s more to it than simply hitting a number.

Why Does Cadence Matter?

The idea behind improving cadence is that taking more steps per minute may help runners:


Reduce Injury Risk


A higher cadence tends to encourage shorter strides, which means your feet land closer to your body. This reduces the likelihood of overstriding, which can place extra stress on your knees and hips and lead to injuries like shin splints, IT band syndrome, or plantar fasciitis. A shorter stride also helps avoid the impact of heel striking.


Improve Running Efficiency


When you run with an efficient cadence, you can maintain a smoother, more fluid running form. Overstriding or taking fewer steps means you spend more time in the air, leading to greater impact forces on landing. A higher cadence reduces the impact on your body, which can make running feel easier.


Save Energy


By improving your cadence, you may find that your body uses energy more efficiently. Taking faster, lighter steps can reduce the amount of work your muscles need to do, allowing you to conserve energy during longer runs or races.


Is 180 Steps Per Minute Really The Magic Number?


While 180 spm is often touted as the gold standard, it's important to remember that this number is not one-size-fits-all. It was observed in elite runners, who are often smaller, lighter, and more experienced than the average recreational runner. For most of us, an ideal cadence may vary based on our individual biomechanics, fitness level, and running goals.


Some research suggests that many recreational runners naturally run with a cadence closer to 160-170 spm, especially at slower speeds. Increasing cadence beyond what feels natural can lead to unnecessary stress or a forced, uncomfortable running style. Instead of aiming for 180 spm right away, it’s more important to gradually work on cadence, especially if you tend to overstride or are prone to injuries.


How To Find Your Ideal Cadence


The best cadence for you depends on several factors, including your running speed and form. Here’s how you can experiment with your cadence to find your sweet spot:


Measure Your Current Cadence


Run at a comfortable pace for a few minutes and count the number of steps you take in 60 seconds. This will give you a baseline to work from. Many GPS watches and fitness trackers also have cadence features to make this easier.


Increase Gradually

If your cadence is below 170 spm, try increasing it by just 5-10%. For example, if you start with 160 spm, aim for 165-168 spm by taking quicker, shorter steps. Gradual adjustments will help prevent injury and keep your form from feeling too forced.


Use a Metronome


To practice maintaining a higher cadence, you can use a metronome app set to your target steps per minute or listen to music with a beat that matches your cadence.


Focus on Form


Pay attention to your posture and foot strike as you work on your cadence. A slightly forward lean from your ankles and landing with your foot directly under your body will help you maintain good form as you adjust your stride rate.


10 Tips For Improving Cadence


  1. Shorten your stride length slightly to avoid overstriding.

  2. Keep your posture tall and relaxed, with a slight forward lean.

  3. Engage your core to maintain stability and balance.

  4. Use a metronome or running app to keep track of your cadence.

  5. Practice running drills, like high knees or butt kicks, to improve foot turnover.

  6. Run on soft surfaces, like grass or trails, to reduce impact while practicing.

  7. Incorporate interval training to practice maintaining a higher cadence at various speeds.

  8. Strengthen your hips and glutes, which play a key role in cadence and running efficiency.

  9. Increase cadence gradually to avoid injury.

  10. Stay relaxed, especially in your arms and shoulders, as tension can slow you down.


Conclusion: Should You Focus on Candence?

While the "180 spm" rule has its merits, it’s not a strict requirement for every runner. What’s most important is finding a cadence that feels natural and sustainable for you, while also helping you run more efficiently and reducing injury risk. Instead of aiming for a magic number, focus on improving your form and gradually increasing your cadence if necessary. Over time, this will lead to more comfortable, efficient running—and fewer injuries.


In short, cadence matters, but only in the context of your individual running style. Find what works best for your body, and remember that consistency and comfort are key to long-term success.

















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