Cadence and Stride Length: What Beginners Should Know

Cadence is the number of steps you take per minute. Stride length is how far you travel with each step. Together they determine your speed.

The simple relationship

Speed = cadence × stride length. You can run faster by taking quicker steps, longer steps, or both.

The 180 myth

You may have heard that 180 steps per minute is the ideal cadence. That number came from observations of elite runners at fast paces. Most recreational runners naturally run at a lower cadence, particularly at easy speeds, and that is normal.

Why cadence is worth noticing

• Very low cadence often goes with overstriding, where the foot lands far in front of the body.
• A slightly higher cadence can mean shorter, lighter steps.
• Small changes can make running feel smoother for some runners.

How to try it

1. Count your steps for 30 seconds on an easy run and double it.
2. Aim to increase by about 5 per cent, not a dramatic jump.
3. Use a steady beat, such as music or a metronome app, to guide you.
4. Keep the change for a few runs before judging it.

Cadence changes with speed

You will take more steps per minute when you run faster, and fewer when you run slowly or uphill. There is no single number.

What to track

Distance, pace and time are the core numbers. If you use them regularly, you will start to see how pace changes with effort, which is more useful for most beginners than chasing a particular cadence.

Tips

• Do not chase a number for its own sake.
• Make changes gradually.
• If your calves or shins feel sore after a change, ease off.

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