In running, cadence is an essential technical aspect not to be overlooked. A source of performance and efficiency, it also helps limit running injuries.
What is running cadence?
Cadence, or spm for steps per minute, refers to the number of times your feet touch the ground in one minute of running, counting both feet. It differs from stride length, which measures the length of each stride. At the same speed, increasing cadence therefore means shortening your step.
What cadence for your level?
Cadence naturally increases with pace. These ranges are indicative and serve as a guide to help you assess where you are, not as a target to reach at all costs.
| Profile | Indicative pace | Typical cadence |
|---|---|---|
| Beginner, easy pace | above 6:30/km | 150 to 160 spm |
| Regular recreational runner | 5:30 to 6:30/km | 160 to 170 spm |
| Experienced runner | 4:30 to 5:30/km | 170 to 180 spm |
| Competitive runner | below 4:30/km | 180 to 190 spm |
Height also plays a role: at the same pace, a tall runner will tend to turn over slightly more slowly than a shorter runner, without this being a technical flaw.
The benefits of a higher running cadence
The benchmark of 180 steps per minute comes up regularly. It stems from an observation by American coach Jack Daniels of Olympic-level athletes, almost all of whom exceeded this figure in competition. It is a useful reference point, but it is by no means a universal standard: optimal cadence depends on your build, pace and experience.
What is generally agreed, however, is the direction of progression. Increasing your own cadence by 5 to 10% compared with your usual baseline reduces mechanical stress, without needing to reach 180 to benefit.
Because the higher the cadence, the shorter the step. Mechanical stress on your joints and tissues is less abrupt, which limits heel striking and reduces the risk of ankle sprains and other injuries. On the same principle, the drop of your shoe also changes how stress is distributed across the muscle chain.
Sports doctor Arthur Molique explains
A higher cadence also provides a smoother stride, with less vertical oscillation at each foot strike. The main benefit lies in the distribution of stress: less impact with each step and a load spread more evenly throughout the stride.
A useful clarification: do not expect an immediate energy gain. Every runner naturally adopts the most economical cadence for them, and moving away from it often costs a little more energy at first, until the movement becomes automatic. The benefit of cadence is therefore primarily mechanical, not metabolic. It is the reduction in stress that makes it worth working on, not a promise of instant performance.
How to measure your running cadence
- Manually: choose one foot and count how many times it touches the ground in one minute, then multiply the result by 2 to get the cadence for both feet. The test is easier to carry out on a treadmill.
- Using a watch: the vast majority of sports watches display cadence at the end of a session, labelled as spm.
Measure over several runs and at a consistent pace: your cadence varies greatly between an easy jog and a fast session, and a single measurement means very little.
How to increase your cadence
If your goal is to increase your step rate, opt for a gradual long-term transition to avoid injury. Beginners, however, benefit from starting directly with a higher baseline, as they have not yet established their running habits.
- Download a metronome app and follow the beat while running.
- Increase your step rate in increments of 5: as soon as you are comfortable at a given cadence, add 5 steps the following week.
- A higher cadence does not mean more speed, at least not initially. Train to turn over faster at your usual pace: your muscles will fatigue less, and acceleration will follow naturally.
- Do not neglect your breathing to avoid side stitches and prevent it from holding back your progress.
- Work on your cadence alongside other aspects of your running technique and stride.
Injuries affect a significant proportion of runners every year, although estimates vary widely depending on the definition used. Poor technical habits, repeated impacts and, above all, a lack of gradual progression are the main causes. Do not neglect your recovery: sleep, rest days and nutrition suited to your goals.
Frequently asked questions
What is spm in running?
Spm means steps per minute. It counts the number of ground contacts made by both feet in one minute of running. Most sports watches display it automatically at the end of a session, under the name cadence.
Do you really need to run at 180 steps per minute?
No, not necessarily. The 180 spm figure comes from an observation of Olympic athletes and is a reference point, not a standard. The most useful approach is to increase your usual cadence by 5 to 10%, gradually, rather than aiming for a single number.
Does increasing your cadence make you run faster?
Not directly. The immediate benefit is mechanical: less impact with each foot strike and stress distributed more evenly. Speed comes later, once the movement is automated and the body handles training volume better.
How can you increase your cadence without getting injured?
Progress in increments of 5 steps per minute while maintaining your usual pace. Use a metronome to set the rhythm and allow several weeks at each stage before increasing. Too sharp an increase simply shifts the stress to the calves and tendons.
