Cadence is the number of steps that you take per minute. Most running watches will automatically measure your cadence, however if you don't have one you can easily measure your cadence by counting how many times your left foot hits the floor in one minute and multiplying that number by two.
Some very general advice is to target a cadence of 180 steps-per-minute when running. However, cadence varies dramatically between different runners depending on factors including:
Your height
Your weight
Biomechanics
The speed you're running at
The terrain you're running on
So use this as guidance and not a hard and fast rule!
How Does Cadence Affect Running Form?
A low cadence can sometimes negatively affect your running form. Fewer steps per minute often indicate overstriding, which typically leads to a heavier heel strike and increased impact forces with each step – all of which can raise your risk of injury. A lower cadence can also contribute to greater vertical oscillation (excessive up-and-down movement), which wastes energy and makes your running less efficient.
Increasing your cadence helps reduce impact forces and lowers vertical oscillation, which in turn protects your body, particularly your shins and knees, and improves running efficiency. As a result, you’ll conserve more energy, run faster and further, and lower your risk of injury.
Foot Strike and Cadence
Where your foot naturally lands when you run (your foot strike) is influenced by factors like stride length and cadence.
You don’t need to worry about trying to change your foot strike: every runner has a natural way of landing and moving. What matters more is building the strength to support your unique running style and then focusing on gradually trying to increase your cadence.
As your step rate increases, your stride often becomes slightly shorter and more efficient, which can naturally shift your foot strike into a healthier pattern without adding unnecessary stress to your body.
How To Improve Your Running Cadence
It can be easy to think we just need to try and take more steps, but this can feel unnatural and hard work.
Instead of purely focusing on the number of steps you are taking, think about your body position, mainly the hips. Use your glute and core muscle to ensure your hips are forwards (posterior pelvic tilt), but also keep your shoulders back and your upper body tall (good posture!). Watch Coach Ben's demo in this video.
Actionable Steps To Help Improve Cadence
1. Add running specific drills to your training schedule. This can be done as a stand alone session or as part of your warm up before your interval or tempo workouts. Here are tutorials of our favorite drills - the key thing is to take them slow and focus on nailing your body position: A Skip, B Skip ,Fast Feet, High Knees , Toe Walks
Drills are designed to reinforce the neuromuscular patterns that support a higher step rate. They teach your body to move your feet off the ground more quickly, improve coordination, and encourage a shorter, more efficient stride. Drills also build the strength and elasticity needed for lighter, faster steps.
2. Add some strides to your weekly routine. Strides are short accelerations that train your neuromuscular system, essentially teaching your brain and muscles to communicate faster and more efficiently.
Because strides involve running with quick, snappy turnover at near-top speed (but still controlled), they reinforce the feeling of faster leg movement without the fatigue of full sprinting. Over time, this improves your ability to increase cadence smoothly and naturally during regular runs. Strides also help refine your running mechanics, promoting a shorter, quicker stride cycle that supports a higher cadence.
How to do strides:
• Try 3-4 × 80–100m (or 15–25 seconds)
• Build to around 90% effort, focusing on staying relaxed and smooth
• Walk or jog easily back to the start for full recovery between reps
When to do them:
Start by incorporating strides 1-2 times a week, ideally after easy runs when your legs are warm but not fatigued, or as part of a warm up for a speed session. They’re a low-stress way to practise faster turnover consistently and safely.
3. Building overall strength, especially single-leg strength, improves your ability to maintain good posture, stability, and control with every step. Stronger legs and hips help you produce quicker, lighter steps and reduce the tendency to overstride.
Once you've started to incorporate these steps into your weekly routine, you can monitor your cadence and aim for incremental improvements rather than big jumps in step rate.
Using Metronome Features
Many smart watches also have a metronome feature. The idea of this is to try to run in time with the beat or chime. If you have a Garmin, you can access this feature by heading to Running > Options > Run Settings > Metronome > Turn On. If you don't have a smart watch, you can play a metronome on YouTube such as this video or Spotify such as this song.
If your cadence is well below 180 (<160), look to improve gradually over time, aiming for 165/170 at first before progressing to 180 from there.
Takeaways
A higher cadence isn’t about running faster, it’s about running smarter. By improving your step rate gradually and focusing on form, strength, and coordination, you’ll naturally develop a more efficient stride and reduce unnecessary impact on your body.
Combine consistent practice with strength training, drills, and strides, and you’ll build a smoother, quicker cadence that supports long-term progress.