Why Cadence Matters

Cadence — steps per minute — is one of the most studied variables in running biomechanics. Higher cadence is associated with a shorter stride, less vertical oscillation, and a foot strike closer under the body, all of which reduce braking forces and lower injury risk.

The 180 Benchmark

The 180 spm figure comes from observations of elite distance runners at the 1984 Olympics. It is a useful target, not a law — taller runners and those running uphill or on trails naturally run slightly lower. Focus on progress, not perfection.

Improving Your Cadence

Increase by about 5% at a time using shorter, quicker steps while keeping effort constant. A metronome app at 5–10 spm above your current rate helps. Re-measure every few weeks: cadence gains tend to stick once your body adapts.