Last updated: 3 October 2026
Reviewed by Jordan Morley, 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.
- Steps per minute
- 170-180 spm common recommendation
- Low cadence linked to overstriding
- Increasing 5-10% reduces impact loading
In practice
A cadence around 170-180 steps per minute is commonly cited as efficient for distance runners, though the 'ideal' 180 figure popularised in the 2000s is now seen as less universal — taller runners and those with longer strides often run efficiently at a somewhat lower cadence, and the more useful coaching cue is usually to increase cadence slightly if overstriding or heel-striking hard, rather than hitting an exact number.
FAQ
Is 180 steps per minute the ideal running cadence for everyone?
No — it's a commonly cited average among efficient distance runners, but individual height, leg length and running style mean the truly optimal cadence varies meaningfully from person to person.
How can I increase my running cadence?
Shortening stride length slightly, focusing on quicker ground contact, and running to a metronome or music at a target BPM are common methods coaches use to nudge cadence higher.