Boost Your Running Cadence: What It Is and Why It Matters

If you’ve ever seen a seasoned runner glide effortlessly down the road and thought, How do they make it look so easy? chances are their running cadence has a lot to do with it. Cadence is one of the key factors that separates efficient runners from those struggling to find their rhythm. Learn how to boost your running cadence.

What Is Running Cadence?

In simple terms, cadence is the number of steps you take per minute (SPM) while running. It’s essentially your running rhythm. Imagine yourself as a drummer, and your feet are the drumsticks. The quicker the beat, the faster your cadence!

The average recreational runner tends to have a cadence between 150–170 SPM (steps per minute) , while elite runners often maintain 180 SPM or higher. Why the difference? A higher cadence usually means shorter, quicker strides, which helps reduce the stress on your body and improves efficiency.

Why Does Cadence Matter?

Here’s why upping your cadence can improve your running:

1. Reduces Overstriding: A slower cadence often leads to overstriding—when your feet land far ahead of your body. This increases impact on your joints and can slow you down. A higher cadence encourages a midfoot strike closer to your centre of gravity, which is better for both speed and injury prevention.
2. Improves Efficiency: Quick, light steps conserve energy. Think of it like driving a car at a steady speed versus constant braking and accelerating.

Reduces Injury Risk: Studies show that boosting your running cadence by just 5–10% can significantly lower the risk of common injuries like shin splints and runner’s knee

How to Measure Your Cadence

Measuring your cadence is easy:

• Count how many times one foot hits the ground in 30 seconds, then double it.
• Use a running watch or app that tracks cadence for you.

This is an example of how your stats might look on Garmin Connect

Fun Ways to Boost Your Cadence

1. Run to the Beat 🎶
   Music is one of the best ways to train your cadence. Find songs with a tempo that matches your target cadence. For example, a 180 SPM cadence pairs with songs that have 180 beats per minute (or 90 BPM if you count one foot). Apps like Spotify or jog.fm can help you discover the perfect playlist.
2. Shorten Your Stride 🦶
   Focus on taking shorter, quicker steps instead of longer strides. Pretend you’re running across hot coals—light, fast, and efficient!
3. Metronome Magic ⏱️
   Use a metronome app set to your target cadence during runs. It may feel a bit robotic at first, but it’s a surefire way to build muscle memory for a higher cadence. Some watches have this feature, so time to explore its features.
4. Cadence Drills 🏃‍♀️
   Incorporate cadence drills into your routine. For example:
   • Warm up at your natural cadence for 5 minutes.
   • Run for 1 minute focusing on increasing your cadence by 5–10%.
   • Recover for 2 minutes, then repeat.
5. Play the Numbers Game 🎲
   Turn cadence training into a game. See how close you can get to your target cadence for short intervals, gradually increasing the length as you improve. Reward yourself when you hit your goals (because chocolate totally counts as fuel, right?).

Patience and Progress

Remember, boosting your cadence isn’t about sprinting faster—it’s about refining your form. Make gradual adjustments, aiming to increase by just 5–10% over time. Too much too soon can strain your muscles. Patience is key. Taking a step back in performance may feel like a sacrifice – but it is one worth taking.

Final Thoughts

Running cadence is your secret weapon for smoother, more efficient runs. With practice, patience, and a dash of fun, you’ll be stepping to the beat of your best running self in no time. So lace up, pick a jam-packed playlist, and start counting those steps—you’re on your way to running greatness!

What are your thoughts? Comment below!

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