In running, cadence is a key technical aspect that should never be overlooked. A driver of performance and efficiency, it also helps reduce the risk of injury.
The benefits of a higher running cadence
According to several scientific and sports studies, the ideal and optimal running cadence is 180 steps per minute, which corresponds to a very fast stride. In fact, most runners generally average 140–150 steps per minute.
However, it should be noted that a higher cadence delivers real health benefits. Indeed, the higher the cadence, the shorter the stride, with greater leg drive. The mechanical stress on your joints and tissues is less severe at a higher cadence, which also limits heel-striking and reduces the risk of sprains and other potential injuries.
Arthur Molique, Sports Doctor, explains:
A cadence of 180 steps per minute is also considered the most efficient, delivering the smoothest, most energy-efficient, and least physically damaging stride. A higher running cadence effectively reduces the energy cost associated with the impact of your foot on the ground with each stride.
By bouncing slightly less high with each step, your overall efficiency will be well worth it by the end of a run! Research shows that at equivalent pace, oxygen consumption is lower at a cadence of 180 steps per minute, which can help you improve your performance through better technique.
Here is how to measure and adjust your running cadence:
- Option 1: pick one foot and count how many times it touches the ground in one minute while running. Then, to find your cadence, multiply the result by 2 (for both feet). This test can also be carried out on a treadmill, which makes it slightly easier.
- Option 2, the more modern approach: the vast majority of sports watches display cadence at the end of a session (the "spm": steps per minute).
Target: 180 steps per minute
If your goal is to increase your step rate, it makes more sense to opt for a gradual, long-term transition to avoid injuries. Beginners, however, would do well to start running at a base of 180 steps per minute, as they have not yet developed ingrained running habits.
Here are some tips to help you reach that goal:
- Download a metronome app and follow the beat when you run.
- Increase your cadence in increments of 5: once you feel sufficiently comfortable at a given cadence, increase your target cadence by 5 steps the following week.
- Note: a higher cadence does not mean more speed (at first). Train yourself to run at a higher cadence while keeping to your usual speed, and you will gradually find that your muscles fatigue less. You will be able to push harder without feeling the strain!
- Don't neglect your breathing while running to avoid stitches and prevent your progress from stalling.
Around 30% of runners are injured every year. Athletes develop poor technical habits, placing excessive strain on the body, while also lacking progressiveness in their training. Do not neglect your recovery through quality sleep, rest days, and a diet suited to your goals.
