Last updated: 3 August 2026
Reviewed by Jordan Makin, FA Level 2 Football Coach
Running cadence is the number of steps taken per minute. A cadence of 170-180 spm is commonly recommended for recreational runners, as lower cadences (under 160) are associated with overstriding — landing with the foot too far ahead of the body, increasing braking forces and impact. Increasing cadence by 5-10% (in gradual steps) can reduce impact loading and injury risk and improve economy. Cadence naturally increases with running speed; elite runners range from 170 to over 200 spm.
Key points
- Steps per minute
- 170-180 spm common recommendation
- Low cadence linked to overstriding
- Increasing 5-10% reduces impact loading