What your cadence can tell you about how you run
If you’ve ever looked at your running data after a workout, you’ve probably seen cadence listed alongside pace, distance, and heart rate.
But what exactly does it mean?
Running cadence is the number of steps you take per minute while running. It’s one piece of information that can help us understand how you move, but it’s not a number that needs to look the same for every runner.
You may have also heard that every runner should aim for a cadence of 180 steps per minute.
That’s where things get a little more complicated.
WHAT IS RUNNING CADENCE?
Your running cadence is simply your steps per minute, often abbreviated as SPM.
For example, if you take 170 steps in one minute of running, your cadence is 170 SPM.
Cadence can change depending on several factors, including:
- Your running speed
- Stride length
- Height and leg length
- Terrain
- Fatigue
- Running experience
- Individual running mechanics
So if your cadence changes when you go from an easy run to a faster workout, that’s not necessarily a problem.
Your body doesn’t run exactly the same way at every pace.
IS 180 STEPS PER MINUTE THE “PERFECT” CADENCE?
You’ve probably heard the number before.
180 steps per minute.
It’s often presented as the ideal cadence for runners, but there isn’t one magic number that every runner needs to reach.
Your natural cadence is influenced by your individual characteristics and how you’re running.
A runner’s cadence can also increase as running speed increases.
That means a cadence that works for you during an easy training run may look different during a tempo run or race.
Instead of asking:
“Am I running at 180 steps per minute?”
A more useful question is:
“What is my cadence, and how does it change as I run?”
WHY DOES CADENCE MATTER?
Cadence is one part of your overall running mechanics.
Changes in cadence can influence how your stride looks and how your body moves while running.
It can also be useful to look at cadence alongside other factors, such as:
- Stride length
- Foot strike
- Ground contact
- Lower-body mechanics
- Strength
- Mobility
- Running speed
But cadence doesn’t tell the whole story.
Two runners can have the same cadence and move very differently.
That’s why simply looking at one number doesn’t give you a complete picture of someone’s running.
WHAT HAPPENS TO YOUR CADENCE WHEN YOU GET TIRED?
This is one of the more interesting things to pay attention to.
As you become fatigued, your running mechanics can change.
Your stride may change. Your posture may change. Your foot placement may change. And your cadence may change, too.
The important thing isn’t necessarily that your cadence goes up or down.
It’s how your running changes as fatigue builds.
For someone preparing for a marathon, this can be particularly relevant because the way you move early in a run may not look exactly the same several miles later.
Understanding those changes can give you another piece of information about how your body handles running fatigue.
SHOULD YOU TRY TO INCREASE YOUR CADENCE?
Not automatically.
If you’re running comfortably and don’t have a specific reason to change your cadence, simply trying to increase your steps per minute may not be necessary.
Changing cadence can also change other aspects of your running mechanics.
If a cadence adjustment is appropriate for you, it should be considered in the context of your overall running pattern, training, strength, and goals.
The goal isn’t simply:
“Get your cadence higher.”
The goal is:
“Understand how you run and determine if a change could actually benefit you.”
WHAT SHOULD RUNNERS ACTUALLY PAY ATTENTION TO?
Rather than chasing a specific number, start by understanding your own baseline.
Ask yourself:
What is my cadence during an easy run?
Does it change when I increase my pace?
Does it change when I become fatigued?
Does my running mechanics change along with it?
Those questions can provide much more useful information than simply comparing your cadence to someone else’s.
Your cadence is one piece of the puzzle, not the entire picture.
CADENCE IS ONLY ONE PART OF YOUR RUNNING
Your running performance is influenced by much more than the number of steps you take per minute.
Strength, mobility, coordination, stride, foot strike, lower-body control, and how your body responds to fatigue all play a role in how you move.
That’s why looking at cadence alongside your overall running mechanics can provide a much clearer picture.
For runners preparing for a race, understanding your movement can also help you identify areas that may be worth addressing before race day.
WANT TO TAKE A CLOSER LOOK AT HOW YOU RUN?
At PREP Performance Center, our Running Analysis looks at your running mechanics and movement patterns using video analysis and movement assessment.
We’ll look beyond a single number to better understand how you move when you run and identify areas that may be worth addressing.
If you’re preparing for the Chicago Marathon, the final weeks before race day can be a good time to take a closer look at your running.