What is cadence?

Your running cadence is the number of times your feet hit the ground within one minute. This will likely vary a bit, depending on what pace you’re running. Cadence is generally lower at warm-up pace and faster at sprinting pace.

Why does it matter?

The faster your cadence:

• the less time your foot stays in contact with the ground on each stride. This means that your feet are supporting your body weight for shorter durations, which can help reduce impact on the body.
• the more likely your foot is landing in proper alignment on the ground. Ideally your foot should land directly under your knee.
• the more likely you are to increase your per mile pace. 

Calculate your cadence

We recommend that you count your cadence half-way through your run while running at your tempo pace (just below race pace). This should be a sustainable pace for you. Do not change your pace for your cadence count.

1. Time yourself for 30 seconds.
2. Count how many times your right foot touches the ground within those 30 seconds.
3. Take that number and multiply it by four to get your per-minute cadence/stride frequency.
4. Record this number.

What should my goal be?

For recreational runners, a range of 160-180 steps per minute is usually a good goal, but keep in mind that ideal cadence rates are unique to each person. Height, hip mobility and fitness level, among many other factors, will all contribute to your ideal cadence. It’s all about finding what works for you. It is crucial to remember that just like all form adjustments, cadence increases should be done gradually and intentionally. 

Increase slowly

Increasing your cadence is a long-term process. Even a small change can take a minimum of six to eight weeks. The investment is well worth it though, both in terms of injury prevention and improving pace times.

How do you know when you are ready to increase cadence by another 5 percent? Typically you want to wait until you can maintain your new cadence unconsciously. So if you started at 150, you would want to build to where 157 is your new natural pace. Then begin the process again with a new goal of 5 percent higher than your new natural pace.

How to increase your cadence

1. Download a metronome app to your phone. There are several free options available. Prefer to go tech-free? Test your cadence manually throughout your runs by counting your steps like you did to calculate your baseline cadence.
2. Test out your base cadence: Set your metronome app to your base cadence. 
3. Begin a steady run pace.
4. Once you get mid-way into your workout, turn on the metronome timer for one minute. Match up your foot strike to the metronome timer. This should feel natural to you. If the pace feels too fast or slow, adjust the cadence app as needed. Retest several times throughout your run (maybe every 10 min).

5.  Confirm your base cadence: use the number that felt the most natural.

6.  Calculate your increase: take your base cadence and multiply it by 1.05. This new number will be your cadence target cap as you begin training. So if your base number was 150: 150 x 1.05 = 157.5. That means that you are going to cap out the new cadence at 157. That doesn’t mean that you have to go up to 157. If it feels like a big stretch, take it up to 151, 152, 153…whatever feels right for you.

7.  After you warm up and before you head out for your next run, turn on your metronome timer. Run in place at your base cadence for about 30 sec. Then increase the metronome timer up to your 5 percent increase.

8.  Head out for your run. Every 1 mile or 10 minutes, pull out your metronome timer and play your 5 percent higher cadence beat for 60 sec. Without changing your pace or level of exertion, have your feet hit that beat throughout the 60 sec duration. This will require you to take smaller, quicker steps. It might feel as if you are taking “mini strides” and that is completely normal. After the 60-second duration, return to your normal cadence. Repeat throughout the run. 

9.  Practice a super slight increase from your baseline cadence for a longer duration. You can choose to do this for a portion of your run (ie: 5 min on, 5 min off), or aim to keep this slightly higher cadence throughout your run. This cadence will only be 1-2 steps per minute faster than your base cadence. Example: If your base is 150 steps/minute at 150, you will train in the 152 range.

10.  Continue doing one run per week where you add in four to five 60-second pushes at the top end of your 5 percent increase goal cadence (ie: 157 if you started at 150). Also, do one run where you aim to run at a slightly higher cadence throughout longer portions of the run. If you feel like both within the week is too much, you can choose between the two or do a combo of both within the same run. Once the 1-2 step increase per minute feels normal for your sustained durations, you can increase it another 1-2 steps per minute, gradually closing in on your 5% increase number being sustained.

Happy pacing! We hope to see you soon at your local Moms on the Run. We’d love to support you along your journey as a runner with fitness, fun & friendship.