If you’re a runner looking to improve, you’ve probably heard the term “cadence” or “kadans” thrown around. But what exactly is cadence, and how can you use it to become a better runner? Whether you’re preparing for a half marathon, running for weight loss, or just getting into slow jogging, understanding and optimizing your cadence can make a big difference.
Here’s everything you need to know about cadence and how it can elevate your running performance!
What is Cadence in Running?
In simple terms, cadence refers to the number of steps you take per minute (SPM) while running. Think of it like a rhythm or the pace at which your feet hit the ground. The average cadence for most runners falls between 150-180 SPM, but this can vary depending on your experience, running style, and terrain.
If you’re familiar with biking, cadence works similarly—it’s the speed of your movement. And just like how cyclists track their pedal rotations, runners track their cadence to measure efficiency and performance.
Higher cadence generally means shorter, quicker strides, while lower cadence means longer, slower strides. Both have their place, but finding the optimal cadence for you can help prevent injury, improve speed, and make running feel easier overall.
Why Should You Care About Cadence?
You might be thinking, “I’ve never tracked my cadence—why start now?” Well, tweaking your cadence can offer several key benefits:
- Reduces Risk of Injury
When you increase your cadence, you naturally reduce the length of each stride. Shorter strides mean less impact on your joints, which can help prevent common injuries like shin splints or runner’s knee. Whether you’re a road runner or enjoy running on trails, keeping those strides short and snappy helps protect your body. - Improves Running Efficiency
A higher cadence allows you to move more smoothly and efficiently. By reducing ground contact time, you’re essentially wasting less energy with each step. Over time, this can make your runs feel easier, even when tackling longer distances like a half marathon. - Helps with Speed
If you’re aiming to get faster, improving your cadence is key. Running at a faster cadence means you’re moving your feet more quickly without necessarily needing to increase your effort. That’s why many running coaches emphasize cadence when training their athletes to improve speed. - Better Posture and Form
By focusing on increasing your cadence, you’ll naturally improve your form. You’ll run taller, with better alignment, which leads to less strain on your body.
How to Measure Your Cadence
Measuring your cadence is easier than you might think. Most modern running watches or fitness trackers have built-in cadence tracking, so you can check it in real time. If you don’t have a watch, simply count the number of steps you take in one minute while running. For accuracy, some runners count steps for 30 seconds and double the number.
What’s the Ideal Cadence for Runners?
The magic number for an “ideal” cadence is often said to be 180 steps per minute. But don’t stress too much about hitting this number right away! Every runner is different, and your optimal cadence will depend on factors like your height, leg length, and overall running form. Beginners or those doing slow jogging may find their cadence to be on the lower side, while experienced runners might naturally hit 180 SPM or higher.
The key is to gradually work on increasing your cadence, especially if you’re far below the 180-mark. Adding just 5% to your current cadence can make a difference.
How to Improve Your Cadence
- Start with Small Increments
Don’t try to jump straight from 150 to 180 SPM overnight. Instead, aim to increase your cadence by 5-10 steps per minute during your runs. Keep practicing this until it becomes comfortable before attempting to increase further. - Focus on Form
When working on your cadence, focus on keeping your feet underneath your hips and avoid overstriding (where your feet land too far in front of your body). Overstriding can lead to more impact and less efficiency. Having a running coach assess your form can help here, especially if you’re training for races like a half marathon. - Use a Metronome or Running Apps
Some runners find it helpful to use a metronome or cadence-tracking app to keep them on pace. Apps like Strava or Garmin’s running tools can help you monitor cadence and progress over time. You can also try listening to music that has a steady beat matching your target cadence to make the process more enjoyable! - Incorporate Interval Training
Interval running, where you alternate between high-intensity sprints and recovery, can naturally increase your cadence. Sprinting at a higher cadence during intervals trains your body to move faster while maintaining efficiency. If you’re new to intervals, a running coach can help design a plan for you.
Real-World Example: Road Runners
Take road runners, for example. Many road races are flat and fast, making cadence a crucial element in shaving off precious seconds. By optimizing your cadence, you’ll waste less energy on inefficient strides and move more quickly toward the finish line. It’s no wonder many pro runners make cadence a focal point of their training.
For those looking to improve their running for weight loss goals, cadence also plays a role. A higher cadence means you’re moving more quickly, leading to higher calorie burn. Coupled with other training methods, this can make running a more effective part of your weight loss plan.
Cadence and the Running Point
So, what’s the running point here? Simply put, cadence is one of the easiest ways to improve your running performance, whether you’re a beginner practicing slow jogging or a seasoned road runner. With a few simple adjustments, you can increase efficiency, lower your injury risk, and make running feel smoother and faster.
Need More Help?
If you’re unsure where to start, visit your local running store for advice on shoes and form, or consider hiring a running coach. They can help you figure out the best cadence for your body and guide you through gradual adjustments. Remember, this isn’t something you need to perfect overnight—gradual improvement is key!
And finally, no matter where you are in your running journey—whether you’re prepping for a half marathon or running just for fun—cadence can be your secret weapon to get the most out of every run.
By incorporating cadence into your running routine, you’ll soon notice improvements in speed, endurance, and overall running experience. Keep tracking and tweaking to find what works best for you, and happy running!
