Let’s talk cadence.
When I first heard “180 SPM,” I thought it was the holy grail.
Some guy on a podcast swore by it, and I figured if I could just hit that magic number—180 steps per minute—I’d turn into a speed demon and never get injured again.
Wrong.
Turns out, chasing that number without knowing why? Total rookie move. So I’m writing this to save you from that mess.
We’re going to break down what cadence actually means, why it matters (sometimes), and how to tweak it without wrecking your form. I’ll throw in real-world coaching tips and my own training mistakes so you’re not flying blind.
By the end of this, you’ll know how to use cadence as a tool—not a rule. Because trust me, you don’t earn a sub-3 marathon just by upping your steps per minute. It takes more than that.
Let’s get to it.
What the Heck Is Cadence, Anyway?
Cadence is runner-speak for how many steps you take in a minute. That’s it. It’s often written as “SPM”—steps per minute.
So if you count 170 steps in 60 seconds, boom—your cadence is 170 SPM.
Now here’s where it gets interesting: cadence is tied to your running form. Not your speed, not your VO₂ max—just how efficiently you’re moving.
Most casual runners fall somewhere between 160 and 170 SPM during an easy run.
Elite runners? They’re usually around 180 or more, especially during races.
And sprinters? They go above 200 SPM, but that’s a whole different beast.
Your cadence isn’t carved in stone. It shifts based on your pace, terrain, fatigue, and even your build.
A tall runner with long legs might take fewer steps than someone shorter—because each of their strides naturally covers more ground.
But here’s the kicker: cadence doesn’t equal speed. You could take 180 tiny steps and still move like a turtle. Or run fast with 150 longer strides.
What really determines pace is stride length × cadence.
So yeah—cadence matters. But only when you use it right.
Why Cadence Can Make or Break Your Stride
Back when I first started coaching, I noticed something. A lot of runners struggling with overuse injuries or just running sloppy had one thing in common: they were overstriding.
You know the move—landing way out in front, heel-first, almost slamming on the brakes every step.
I used to run like that. Long strides, heavy landings, zero flow. My knees hated me for it.
One simple fix? Cadence.
When you take more steps per minute, your stride shortens naturally. Your feet land closer to your center of gravity—right under your body—not way out in front. That means smoother motion, less impact, and a better rhythm.
The first time I nudged my cadence up just a few notches, I felt the difference immediately. I wasn’t pounding the pavement anymore—I was gliding.
My knees stopped aching, my hips felt less beat up, and weirdly enough, I was running faster with less effort.
And guess what? Research backs it up.
According to studies published in the Journal of Orthopaedic & Sports Physical Therapy and elsewhere, a small increase in cadence—just 5 to 10%—can slash the pounding on your joints by a huge margin.
One study even showed that bumping step rate by 15% lowered joint stress significantly, especially in the knees and hips.
That’s big if you’re dealing with shin splints or patellofemoral pain.
So yeah—quicker steps, softer landings.
But here’s the part most runners miss…
Cadence Isn’t a Magic Fix
Let me say it straight: Cadence isn’t a shortcut to running like Kipchoge.
I’ve seen too many runners obsess over it—watching their watches like hawks, trying to hit 180 at all costs.
Here’s the truth.
Cadence is a tool. Not the answer.
If your form is off—say you’re slouching, running with weak glutes, or collapsing at the hips—cranking up cadence won’t solve those issues.
In fact, it can make things worse if you’re not ready. You might stop overstriding but start running like you’re late for the bathroom: short, choppy, and tight.
That’s why I always tell my athletes: fix your form first.
Focus on posture, core strength, foot strike, and rhythm. Once that base is solid, cadence becomes the fine-tuning knob.
If you’re brand new to running, don’t even worry about cadence yet. Just run.
Build consistency. Get stronger. Then, down the line, we can talk about steps per minute.
As one veteran coach said—“Cadence is dessert, not the main course.”
Quick Coach Takeaways:
- Cadence = steps per minute. Not speed. Just rhythm.
- Most runners sit around 160–170 SPM on easy runs.
- Elite racers hit 180+, but that’s not your benchmark.
- Bumping cadence by 5–10% can reduce impact and improve form.
- Don’t force it. If it feels weird, fix your form first.
- Cadence is a tool, not a rule. Use it wisely.
The 180 Cadence Myth
You’ve probably heard it too—“180 steps per minute is the gold standard.”
It’s plastered across running books, magazines, blog posts, and every other thread on Reddit.
At one point, I swallowed that idea whole. I thought if I wasn’t running at 180 SPM, I was doing something wrong—like my running form was broken.
So what did I do? I got obsessive.
Downloaded a metronome app set to 180 BPM, cranked it up every run, and tried to match my stride to every tick.
It felt like I was being chased by a drumline. My natural cadence was around 165 on easy runs, and pushing to 180 made me feel like I was sprinting in place—heart rate spiked, rhythm gone, and fun?
Completely sucked out of it.
Eventually, I hit pause and asked myself, “Why 180?”
Turns out, the whole 180 number came from a legit place—but it was misunderstood.
Coach Jack Daniels (no, not the whiskey guy) noticed during the 1984 Olympic Marathon that most elite runners were clocking around 180 steps per minute or higher.
But that was during a race. Peak effort. World-class speed.
Not your typical Saturday shuffle around the neighborhood.
Even elite runners don’t keep that cadence during warm-ups or recovery jogs. Their cadence dips just like ours when the pace slows.
So expecting every runner to force 180 SPM all the time? That’s like saying every basketball player needs to dunk.
Let’s Break It Down
180 isn’t a commandment—it’s an observation.
Daniels never said “everyone must run at 180.” He just recorded what elites were doing in race mode.
If you’re at 170, you’re not broken. Maybe you’ve got a longer stride that feels natural. Maybe you’re 6’2” and your legs cover more ground.
Or maybe you’re just cruising on an easy day.
Cadence follows speed. You slow down, cadence drops. That’s how the body works.
Even pros dip into the 160s or 170s on jogs. Forcing 180 on an easy run?
It’s like trying to sprint through mud. You’ll shuffle weirdly and burn out fast.
Body type and experience matter. A shorter runner might naturally turn over faster than a taller one at the same pace.
Your stride, flexibility, and even how strong your glutes are will impact your rhythm.
Some coaches say there’s no one-size-fits-all number—and I agree.
You’ll usually find your sweet spot somewhere between 170 and 185 during workouts.
For easy runs? It can be less, and that’s okay.
Real Talk from the Road
I’m not the only one who learned this the hard way. I read a Reddit post once where someone said the whole 180-cadence obsession has been “circle-jerked to death.”
Crude, yeah—but spot on. That runner bumped up from 155 to 170 and felt better. Still, he knew 180 wasn’t the magic number.
Another guy said focusing too much on cadence ruined his stride power. He was ticking off fast steps but not going anywhere.
That hit home. I’ve been there—taking so many quick steps I was basically running in place.
No drive, no strength.
It wasn’t until I backed off, focused on stronger push-offs, and worked my form that things started to click.
Find Your Natural Running Cadence
Look, before you try to “fix” anything in your running form, you need to know where you’re actually starting from.
One of the first things I ask my athletes is: What’s your cadence right now?
Not when you’re hammering 400s on the track—but when you’re cruising on an easy run. That’s your baseline. Your personal rhythm.
1. Count Your Steps on an Easy Run
Go out at your usual, relaxed pace—the one where you could hold a convo if you had to.
Once you’ve warmed up for 10 minutes, it’s time to count.
Here’s a simple trick: count every time your right foot hits the ground for one minute, then multiply by 2.
So if you hit 77 right-foot strikes in 60 seconds, your cadence is around 154 steps per minute (SPM).
Easy math.
Try it two or three times to be sure. That number gives you a starting point—your easy-run cadence.
2. Check It at Different Speeds
Cadence isn’t one fixed number—it shifts with your pace.
When I started running 5K intervals, my cadence shot up into the 180s, even though my easy pace was more like 165.
That’s totally normal.
Try this:
- Warm up first.
- Run 1 minute at your easy pace → count.
- Then 1 minute at a moderate pace → count.
- Then 1 minute at hard effort (like 5K pace) → count again.
Recover in between so you’re fresh.
What you’ll get is your cadence range—maybe something like 160 at easy pace, 170 at marathon pace, 178 at 5K pace.
That’s golden info.
Why it matters: You don’t want to compare your fast pace to your buddy’s recovery jog and think your cadence is “off.”
Apples to apples, always.
Also—your running watch probably tracks cadence already. But I still suggest doing it manually at least once.
There’s something powerful about feeling the rhythm instead of relying on a gadget.
3. What’s Your “Natural” Cadence?
After a few runs, you’ll start to notice a sweet spot—that cadence you settle into on most runs. That’s your natural cadence.
For a lot of runners, it’s somewhere between 160–170 SPM at easy pace.
If yours is lower—say 150s—and you tend to get injured or feel clunky when running, you might be overstriding.
But if your cadence is already 175 and you’re feeling great? No need to mess with it.
The goal isn’t to chase a magic number. It’s to understand where you are and see if a slight boost might help you run smoother and avoid injuries.
Terrain Tip
Try counting on different terrain too.
I’ve noticed my cadence naturally picks up on hills. Running up a climb in Ubud, I clocked 180 SPM on the way up, then dropped to 165 on the flats.
It’s not something I forced—my body just adjusted.
So next time you’re out on the trail or hitting a hill repeat, count.
You’ll learn a lot about how your stride changes without you even realizing it.
3. Take Smaller Steps
Here’s one of the best tweaks I’ve used myself and with my athletes: take smaller, quicker steps.
Forget trying to power through your runs by pushing harder. That’s not what bumps up your cadence.
If you’re running at the same speed, the easiest way to get more steps per minute is to shorten your stride a little.
I used to think this would slow me down, but it didn’t—it made my stride smoother, faster, and honestly, a lot more efficient.
Try this: imagine you’re running across a field of eggshells—you’ve gotta stay light, quick, and bounce off the ground before you crack one.
Or picture hot coals under your feet. You want to get your feet off the ground fast before they “burn.”
Those mental cues work. They help cut your ground contact time and tighten up your form without even thinking about it.
When I first tried it, I felt ridiculous—like I was shuffling around instead of running. But my watch didn’t lie. My pace held steady, my cadence jumped up, and everything felt smoother.
Less vertical bounce. More forward drive.
If you want proof, have someone film you or check your shadow during a low-sun run. You’ll probably notice you’re bouncing less—and that’s a good thing.
Want a quick drill? Try running in place. Pump your arms and keep your steps fast and light. Your feet should barely leave the ground.
Then, lean forward into a jog. That fast foot turnover? It’ll carry into your regular stride. I use this almost every time before a run—it only takes 15 seconds and works like a charm.
Your turn: Have you ever tried shortening your stride? What did it feel like for you?
4. Sync Your Steps to a Beat
When I was trying to nail down a faster cadence, I turned to one old-school tool: the metronome. Yep, the same thing musicians use.
The tick-tick-tick might drive you nuts at first, but it’s super helpful when your brain needs to learn the rhythm.
You don’t even need a real metronome these days—there are apps (like RunCadence) and even built-in tools on watches like Garmin.
I set mine to 170 steps per minute and focused on syncing every foot strike with the beep. Not the most fun run ever, but wow—did it work.
After a few sessions, the rhythm got stuck in my head. That’s when I ditched the metronome and switched to music. Way more enjoyable.
There are playlists out there with songs set to 170–180 beats per minute. That’s the cadence sweet spot for a lot of runners.
I remember cruising through the rice fields in Bali, music in my ears, feet hitting the beat like a metronome of my own. It felt like flow state.
Just a heads-up: keep the volume low, especially if you’re running near traffic. No song is worth missing a honking scooter or a stray dog crossing.
Try this: What’s your go-to cadence song? Found any tracks around 170 BPM that keep your rhythm locked in?
5. Practice Quick Feet with Drills That Actually Work
If you want faster turnover, you’ve got to train your body to move that way. That’s where drills come in.
Here are a few I’ve used with runners at every level:
- High Knees: Get those knees driving up fast. This wakes up your core, builds leg speed, and teaches quick ground contact.
- Butt Kicks: Keep it snappy—your heels should flick up toward your glutes. Helps with the backside recovery part of your stride.
- Quick Feet (Ankling): Take short, rapid steps while barely lifting your feet. It’s like tap dancing with your forefeet. You’ll feel your calves working overtime.
These drills are golden—especially when your legs feel sluggish or you’re struggling to find that quick cadence.
Here’s how I use them: After a 5–10 minute jog, I throw in two rounds of each drill over 20 meters. Doesn’t take long, but it primes your body for speed.
Over time, those quicker steps from the drill session spill into your regular stride.
But form matters. Don’t flop around like a cartoon. Stay tall—imagine a string pulling your head up. Engage your core. Keep your arms moving in rhythm.
In fact, arm swing is underrated. I’ve found that if I pump my arms a bit faster—without swinging wildly—my legs catch up naturally.
Try it. You’ll see.
6. Use Workouts That Train Faster Turnover
If you want a quicker cadence, you’ve got to train for it — plain and simple.
You can’t expect your legs to magically spin faster without practice. The good news? You don’t need to go full beast mode to get results.
Just sprinkle in the right kind of workouts that get your legs turning over faster without wrecking your body.
Here are two go-to moves I rely on: strides and gentle downhill running.
Strides
Strides are short, controlled sprints — about 100 meters or so.
You ease in from a jog, ramp up to about 85–90% of your top speed (fast but not flat-out), hold it for a few seconds, then coast down. Each one only takes 20–30 seconds.
What makes strides gold is they teach your legs what “fast” feels like — without burning you out.
When you’re moving at near-sprint pace, your cadence naturally shoots up to 180–200+ steps per minute. That’s the sweet spot where your body learns fast turnover.
Do this after an easy run, maybe 4 rounds. I love doing them barefoot on grass — feels springy and natural — but running shoes on a track or flat pavement work just fine.
Just make sure to rest a full minute or so between each rep. Walk it out or do a gentle jog.
The more often you hit strides, the more your nervous system adapts.
Over time, faster steps start feeling normal even at your regular pace.
Downhill Running (Be Careful Here)
Now this one comes with a warning label.
Downhill strides can help boost your cadence, but only if done with control.
A gentle downhill — I’m talking a 3–5% slope, not a steep hill that turns you into a human cannonball — can give you just enough gravity to speed things up.
When you run downhill, you’re forced to take shorter, quicker steps (unless you want to eat pavement). That’s exactly what we’re looking for.
But you have to stay focused: lean slightly forward, keep your core tight, and let your legs spin — don’t throw your feet out in front or you’ll end up jamming your joints and possibly getting hurt.
I had this one route with a soft decline — maybe a 20-second stretch. I’d hammer 5 reps down it, just focusing on that fast leg turnover.
It helped lock in that “fast feet” rhythm.
But again, if you’re nursing an injury or just starting out, skip this for now. The risk isn’t worth it unless your form is solid.
7. Be Patient
Listen, I know it’s tempting to obsess over that cadence number on your watch. Been there.
But here’s the truth: this is a slow game. You don’t brute-force a new cadence overnight.
Changing your running form takes time. I tell my runners to treat cadence work like a good slow-cooked meal: don’t rush it.
You need a few weeks — 6 to 8 is a good window — before things start feeling natural.
Expect some mild soreness in your lower legs and calves at first. That’s normal. You’re using muscles in a slightly different way — quicker push-offs, more tension in the calves.
But pain? That’s not okay. If anything feels sharp or off, pull back. Form improvements should make you feel better, not broken.
Don’t turn your watch into a judge. Use cadence as a tool — not a rule.
As long as the trend is moving upward, and your running feels smoother, more efficient, and your body’s handling it well — you’re winning.
Final Takeaway
If you’ve made it this far, you’ve got the full playbook:
What cadence is (and isn’t)
Why that 180 number isn’t gospel
How drills, music, strides, and form tweaks all come into play
And most importantly, how to actually make it stick
At the end of the day, you’re not just trying to jack up your step count.
You’re trying to build a better, more efficient stride — one that keeps you healthy and feeling good mile after mile.
So test this out. Next run, count your steps. Try a few one-minute bursts with quicker turnover.
Start small, stay curious, and see what your body gives you.
And hey — let’s hear it:
What’s your current cadence? What are you working on in your running form right now? Drop your thoughts, and let’s talk shop.
