This time, BAUERFEIND® brings you insights on:
- The basics of cadence
- The ideal cadence range
- Helping runners find their optimal cadence!
Cadence refers to the number of steps taken per minute while running. It is a crucial factor in running efficiency, affecting speed, endurance, and injury risk.
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High Cadence |
Low Cadence |
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Pros: Shorter ground contact time, reducing impact on joints and muscles. |
Pros: Usually associated with longer strides, generating greater propulsion. This can help long-distance runners (e.g., marathoners) conserve energy and reduce muscle fatigue. |
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Cons: Harder to increase speed. |
Cons: Longer ground contact time causes deceleration, wasting energy and reducing speed. |
How to Measure Your Cadence
You can download a running app that provides audio cues for each step. Or, use this method:
- Count how many times one foot touches the ground in 30 seconds.
- Multiply by four to estimate your cadence per minute.
For example, if your right foot lands 41 times in 30 seconds, your estimated cadence is 164 steps per minute.
Ideal Cadence
Ideally, cadence should fall between the two extremes—avoiding overly short strides while maintaining a relatively high step rate. However, there’s no need to completely change your running style.
- Beginners: Try 160–170 steps per minute—an ideal range for most runners.
- Advanced runners: Aim for around 180 steps per minute, commonly seen in professional athletes.
Why is Cadence Important?
- Reduces injury risk: Higher cadence = shorter strides = less impact on joints and muscles.
- Improves running efficiency: Helps maintain rhythm, conserve energy, and run farther and faster.
- Optimizes running posture: Prevents overstriding and promotes a more natural running form.
How to Improve Your Cadence
- Use a metronome: Set a target cadence and sync your steps with the beat.
- Shorten your stride: Reduce step length and increase frequency.
- Practice high-knee drills: Strengthen leg muscles and improve flexibility.
- Wear compression gear: Compression products provide muscle support, enhance stability, improve circulation, and reduce fatigue—helping maintain a higher cadence.
