School · Training · 40 s .

Cadence

Steps per minute, and why it matters.

Cadence is how many steps you take per minute. Most runners land somewhere between 160 and 190, and it rises naturally as you run faster.

If you overstride, landing with your foot far in front of you, raising cadence by 5–10% has been shown to reduce the load on knees and hips.

There's no magic number like 180: change it gradually, with a metronome on easy runs.

Slightly quicker, slightly shorter steps.

More lessons in the mintmural app