What is cadence in running – and why does it matter?

You may have heard runners talk about cadence – but what does it actually mean? And why does it affect your speed, technique, and risk of injury? Here's a simple explanation of the concept of running cadence and how to use it in your own training.

What is running cadence?

Cadence is a measure of how many steps you take per minute when you run. It is also called stride frequency and is measured in "steps per minute" (SPM). For example, if you take 160 steps in one minute, your cadence is 160.

Why is cadence important?

Your cadence affects both your running economy and your risk of injury. Generally speaking:

• Higher cadence = shorter strides, less strain on knees and hips
• Lower cadence = longer strides, greater impact and risk of overuse

Many coaches recommend a cadence of around 170–180 for recreational runners – but it varies depending on experience, pace, and body type.

How do you measure your cadence?

• Use a sports watch or a running app (e.g., Strava or Garmin)
• Count your steps for 30 seconds and multiply by 2
• Many modern running shoes and watches measure it automatically

How do you improve your cadence?

If you want to increase your cadence, do it gradually:

• Try running to music with 170–180 BPM
• Focus on short, quick steps instead of running faster
• Increase by 5-10 steps/min over several weeks

When should you focus on cadence?

If you often get injured, land heavily on your heel, or feel "sloshy" when running, cadence can be a good area to focus on. It is especially useful if you run many kilometers per week or are preparing for longer distances.

The right equipment helps with technique

Light, flexible running clothing and stable shoes can make it easier to maintain a good cadence and find your rhythm. See our running collection at Barsk.

Conclusion

Cadence is not just for elite athletes – it is a simple but effective tool for running better, easier, and healthier. By keeping an eye on your stride frequency, you can optimize your technique and avoid many common running injuries.