Before you can change your cadence, you need a real number. Most runners either have no idea what theirs is, or have a single watch-reported average that hides a lot of what's actually happening on different paces. Here's how to measure it properly in under 10 minutes.
If you're new to the concept entirely, start with what is cadence in running and come back.
What you're measuring
Cadence = total steps per minute, both feet counted. A right-foot strike + a left-foot strike = 2 steps. So if you take 80 right-foot strikes in a minute, your cadence is 160 spm, not 80.
This is the single most common source of confusion. Some old coaching books and a few music apps use single-leg cadence (80–100 range). Every modern watch and study uses both-leg cadence (160–200 range). Stick with both-leg.
Method 1: GPS watch (easiest)
Every modern running watch records cadence automatically using a wrist accelerometer:
- Garmin — Activity summary → "Avg Run Cadence." Also lives as a real-time data field you can add to any screen.
- Coros — Run details → Cadence chart.
- Apple Watch — Fitness app → Workout → Cadence row.
- Polar / Suunto — Same: included in every run summary.
Accuracy: Wrist cadence is within 1–2 spm of a true foot-pod measurement for almost all runners. It's fine for training decisions.
What to do:
- Finish a normal easy run (at least 20 minutes of steady running, not warmup).
- Note average cadence for the steady portion, not the whole activity.
- Repeat the next time you do a tempo or interval session and note that cadence too.
You're looking for two numbers: easy-pace cadence and race-pace cadence. They'll be 5–15 spm apart.
Method 2: Phone app
If you don't have a watch, your phone is the next best option:
- Strava (Premium) — shows cadence from phone accelerometer
- Runkeeper, Nike Run Club, MapMyRun — all display cadence
- Adidas Running — included in the free tier
Accuracy: Slightly noisier than a watch because your phone is in an armband, pocket, or hand rather than locked to your wrist. Good enough for spotting whether you're at 155 or 175 — not precise enough for week-to-week tracking.
Method 3: Manual count (most accurate, zero gear)
The old-school way is still the most accurate because there's no algorithm in the middle:
- Run at a steady, normal effort for 5+ minutes so you've settled into your rhythm.
- Start a stopwatch (your phone is fine).
- Count every time your right foot hits the ground for 30 seconds.
- Multiply by 4. That's your cadence in spm.
Example: 41 right-foot strikes in 30 seconds × 4 = 164 spm.
This works on a treadmill, a track, or any flat outdoor stretch. The trick is to be already at steady-state before you start counting — don't count during the first minute of a run.
Sample at multiple paces
A single cadence number is almost useless. Cadence rises with effort, and the gap between your paces tells you more than any one number:
| Pace | What it tells you |
|---|---|
| Easy (conversational) | Your "default" — usually the most overstriding-prone |
| Tempo (comfortably hard) | Your race-day baseline |
| 5K effort | Your turnover ceiling |
If your easy and 5K cadences are within 3 spm of each other, you probably aren't pushing hard enough on hard days. If they're 20+ apart, your easy-pace cadence is probably too low.
Common mistakes
- Reporting single-leg cadence as full cadence. Doubles the confusion. If your number is below 100, you counted one leg.
- Averaging across a whole activity including warmup. Warmup cadence is always lower; it drags the number down. Use the steady portion only.
- Comparing cadences at different paces. A friend's 5K cadence isn't comparable to your easy-run cadence.
- Trusting a treadmill belt's reading. Most commercial treadmills don't measure cadence at all; the ones that do are usually pedometer-style and overcount.
What's a "normal" number?
Once you have your easy-pace cadence, here's the rough map:
- Below 160 spm — overstriding is highly likely; cadence is your biggest lever.
- 160–170 spm — fine for tall runners or relaxed pace; worth pushing toward 170+ if you're average height.
- 170–180 spm — healthy range for most recreational runners.
- 180+ spm — competitive range; further gains come from stride length, not turnover.
The deeper breakdown by height and pace is in the best running cadence for your height.
The fastest way to get cadence + form in one shot
A watch gives you cadence. It doesn't tell you whether your foot is landing under your hips or 10 cm in front of them. Upload a 10-second side video to FormStride and you'll get your cadence and the two or three form fixes that would actually move the needle — in about 90 seconds.