Cadence for Runners: What It Means and Why It Matters

Cadence is your step rate, usually measured in steps per minute. It influences efficiency and impact forces, but it is not a one-size-fits-all number.

Why Cadence Matters

• Higher cadence reduces overstriding.
• It can lower impact stress on joints.
• Small changes often improve running economy.

How to Improve Cadence

1. Start with a 3 to 5 percent increase, not 10 percent.
2. Use short strides at easy pace to practice.
3. Add strides or short intervals to build rhythm.