[hlnx1]

The number 180 steps per minute is widely quoted as the ideal cadence. It comes from observations of elite runners at race pace, not from a rule that applies to everyone at every speed.

• Cadence naturally rises with speed; most runners take fewer steps at easy pace than at race pace
• Taller runners and those with longer legs often have lower cadence without any problem
• Research suggests that increasing cadence by about 5-10% can reduce loading at the knee and hip, which may help some runners with certain overuse problems
• Large forced changes can make running feel awkward and may not improve economy; small adjustments are the norm

Related: stride frequency vs stride length.

What is your cadence on easy runs compared with faster efforts?

[hlnx1]

If you want to try a change: measure your current cadence on an easy run, say 162 steps per minute. Aim for about 5% higher, around 170, using a metronome app for a few minutes at a time within easy runs. Give it several weeks before judging how it feels.

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