Running Cadence: How to Increase Your Steps Per Minute Without Feeling Unnatural

Running cadence — the number of steps taken per minute — is one of the most researched variables in running biomechanics. The widely cited target of 180 steps per minute (spm) was popularised by running coach Jack Daniels, who observed that elite distance runners at the 1984 Olympics averaged 180 spm regardless of pace or body size.

Research has consistently shown that increasing cadence reduces the impact forces on the body, decreases overstriding, and improves running economy. Yet most recreational runners run at 155-165 spm — significantly below the optimal range.

Why Cadence Matters

Reduced overstriding: At a lower cadence, runners tend to overstride — landing with the foot significantly in front of the body's centre of mass. Overstriding creates a braking force on every landing, which slows the runner and increases impact on the knee and hip.

Reduced impact forces: Research published in the Journal of Orthopaedic & Sports Physical Therapy found that increasing cadence by 5-10% significantly reduces the load on the knee and hip joints, which are the most common injury sites in runners.

Improved running economy: A higher cadence (with the same pace) means shorter, quicker steps. Shorter steps reduce the time the foot spends on the ground, which improves the elastic energy return from the tendons and reduces metabolic cost.

How to Measure Your Current Cadence

The simplest way to measure cadence is to count the number of times one foot strikes the ground in 30 seconds and multiply by 4. Do this during a comfortable, easy run.

Alternatively, most running watches (Garmin, Apple Watch, Polar) measure cadence automatically. Running apps like Strava also calculate cadence from GPS data.

The Gradual Approach: Increasing Cadence Without Feeling Unnatural

The most common mistake when trying to increase cadence is attempting too large an increase too quickly. Jumping from 160 spm to 180 spm in a single session feels unnatural, is exhausting, and is unlikely to stick.

The recommended approach: Increase cadence by 5% every 2-3 weeks. This is small enough to feel manageable but significant enough to produce results.

Week 1-2: Identify your current cadence. Run 10-15 minutes at your target cadence (current + 5%) using a metronome app (Metronome Beats, Garmin's metronome feature) set to the target spm. Run the rest of the session at your normal cadence.

Week 3-4: Extend the target cadence portion to 20-25 minutes. The new cadence should be starting to feel more natural.

Week 5-6: Run the entire session at the new cadence. If it still feels forced, stay at this cadence for another 2 weeks before increasing again.

Week 7-8: Increase by another 5% and repeat the process.

The Metronome Approach

A metronome app is the most effective tool for cadence training. Set the metronome to your target spm and run to the beat. The auditory cue keeps your cadence consistent without requiring conscious counting.

Recommended apps: Garmin Connect (built-in metronome), Metronome Beats (iOS/Android), or any music playlist with songs at the target BPM (180 BPM music is widely available on Spotify).

Common Mistakes When Increasing Cadence

Mistake 1: Increasing too quickly Jumping from 160 to 180 spm in a single session is too large a change. The body needs time to adapt to the new movement pattern. Use the 5% per 2-3 weeks approach.

Mistake 2: Shortening the stride too much Some runners respond to a cadence increase by shortening the stride so much that they are running in place. The stride should shorten slightly (this is correct and reduces overstriding) but not so much that forward progress is compromised.

Mistake 3: Increasing cadence at all paces simultaneously Start by increasing cadence at easy pace only. Once the new cadence feels natural at easy pace, apply it to tempo runs and intervals.

Key Takeaways

• The target cadence for most runners is 170-180 spm — most recreational runners run at 155-165 spm.
• Increasing cadence by 5% every 2-3 weeks is the most effective and sustainable approach.
• A metronome app is the most effective tool for cadence training.
• Higher cadence reduces overstriding, decreases impact forces, and improves running economy.

For a full comparison with the leading running app, see SportsReflector vs Strava.

• Start with easy runs before applying the new cadence to faster workouts.