Free running tool
Running cadence calculator
Estimate a sensible range for your body and pace. There is no universal 180 spm target.
Gradual target range
170–174
steps per minute at this pace
Four-week progression
Week 1
166
Week 2
167
Week 3
170
Week 4
172
Change cadence gradually and keep pace comfortable. Stop if the adjustment causes pain or alters your stride unnaturally.