Cadence (step frequency)

Also known as: steps per minute, spm, stride rate, turnover

How many steps you take per minute while running, and why it's one of the fastest ways to reduce injury risk and improve efficiency.

Why it matters

Cadence is one of the fastest levers for reducing impact loading, improving running economy, and preventing overstriding.

What it means

Cadence is the number of foot contacts per minute (spm). Recreational runners typically sit between 160–180 spm at easy pace; elites tend to be 180+ at race pace. Higher cadence usually shortens stride length, reducing braking forces and overstride. Because cadence is easy to measure and easy to change with a metronome or watch alert, it's the single most commonly prescribed form cue in gait retraining programs.