How to Increase Running Cadence: A Simple Guide to Faster, More Efficient Running

What Is Running Cadence?

Cadence (also called step rate) is usually measured in steps per minute (SPM). For example, 160–180 SPM is common for many runners.

• Higher cadence = shorter, quicker steps
• Lower cadence = longer, slower steps

Why Cadence Matters

A slightly higher cadence can improve running mechanics and reduce stress on joints.

• Reduces overstriding (landing too far in front of your body)
• Lowers impact on knees and hips
• Improves running efficiency
• Helps maintain better posture and rhythm

What Is a Good Cadence?

There is no perfect number for everyone, but general guidelines are:

• Beginner runners: 150–165 SPM
• Intermediate runners: 160–175 SPM
• Efficient runners: 170–180+ SPM (varies individually)

The goal is not to hit 180 exactly, but to find a slightly quicker, more efficient rhythm for your body.

Step 1: Find Your Current Cadence

You can measure cadence by counting steps for 30 seconds and multiplying by 2, or using a running watch or app.

Step 2: Increase Gradually (5–10% Rule)

Do not jump straight to a high cadence. Instead:

• If your cadence is 155, aim for ~160–165 first
• Increase by 5–10% every few weeks
• Let your body adapt slowly

Step 3: Use a Metronome or Music

External rhythm helps train your body to adapt:

• Use a metronome app set to your target SPM
• Run to music with a matching beat
• Focus on syncing steps to the rhythm

Step 4: Shorten Your Stride

Increasing cadence naturally means shorter steps:

• Think “quick feet, light steps”
• Avoid reaching forward with your foot
• Land closer under your body

Step 5: Run Relaxed (Don’t Force It)

Trying too hard to increase cadence can make running feel stiff. Instead:

• Stay relaxed in shoulders and arms
• Let rhythm change naturally
• Focus on smooth, light movement

Cadence Drills You Can Try

1. 1-Minute Fast Steps

• Run 1 minute slightly faster cadence
• Then return to normal pace
• Repeat 4–6 times

2. Strides

• 20–30 second fast but relaxed runs
• Focus on quick, light steps
• Do 4–8 reps after easy runs

3. Short Easy Runs With Focus

• Pick 10–15 minutes per run to focus on cadence
• Don’t try to maintain it the entire session at first

Common Mistakes

• Trying to jump to 180 SPM immediately
• Running too tense or stiff
• Ignoring effort level and breathing
• Forcing cadence at all paces (it varies with speed)

How You Know It’s Working

• Running feels lighter and smoother
• Less impact on knees and hips
• Reduced overstriding
• Improved rhythm and consistency

Frequently Asked Questions

Will higher cadence make me faster?

Not directly, but it can improve efficiency and reduce injury risk, which helps long-term performance.

Should cadence be the same for all paces?

No. Cadence naturally increases as you run faster.

Is 180 SPM necessary?

No. It is just a general reference, not a target for everyone.

How do I increase my running cadence?

Measure your current cadence, then raise it by 5–10% at a time using a metronome app or a matching playlist, focusing on shorter, quicker steps rather than forcing a specific number like 180 SPM. Give your body a few weeks between each increase before pushing further.

Final Thoughts

Increasing cadence is about improving efficiency, not forcing a number. Small, gradual changes combined with relaxed running form will help you develop a smoother, more efficient stride over time.