{"id":5155,"date":"2021-01-18T09:30:00","date_gmt":"2021-01-18T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5155"},"modified":"2022-06-24T13:33:05","modified_gmt":"2022-06-24T12:33:05","slug":"improve-running-cadence","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/","title":{"rendered":"4 ways to improve running cadence"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>When it comes to proper running form, running cadence is probably one of the simplest techniques to master. <\/p>\n\n\n\n<p>Your cadence when running directly impacts your stride that &ndash; that is how many steps you take per minute (SPM) when running. <\/p>\n\n\n\n<p>You may be wondering how you can improve running cadence, or even what running cadence even is.&nbsp;<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul><li>What is cadence in running?<\/li><li>What is the correct running cadence?<\/li><li>4 ways to improve running cadence<\/li><\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2-683x1024.png\" alt=\"improve running cadence\" class=\"wp-image-5158\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"improve running cadence\" class=\"wp-image-5158 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-2.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is cadence in running?<\/strong><\/h2>\n\n\n\n<p>Put simply, cadence &ndash; also known as stride rate &ndash; is the number of steps a runner takes per minute (SPM). <\/p>\n\n\n\n<p>It plays an important role when it comes to proper running form, and has even been shown to reduce the risk of injury in runners.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block stk-bc2da2f\" data-block-id=\"bc2da2f\"><h2 class=\"stk-block-heading__text\"><strong>What is the correct running cadence?<\/strong><\/h2><\/div>\n\n\n\n<p>The correct cadence varies amongst runners and depends on factors like height and weight of the runner. <\/p>\n\n\n\n<p>Studies have shown, however, that a cadence of 170 SPM or higher is ideal for performance and injury prevention.&nbsp;<\/p>\n\n\n\n<p>If you have a low cadence, you will also likely have a long stride. <\/p>\n\n\n\n<p>Overstriding is when your foot lands in front of your body when running, and is often defined as any touchdown on the heel.<\/p>\n\n\n\n<p>Runners who overstride tend to hit the ground with their heel first (also known as &lsquo;heel strike&rsquo;) and with more force, therefore putting extra pressure on their heels, knees, muscles and joints. <\/p>\n\n\n\n<p>Over time this can lead to strain and injury.&nbsp;<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4000471\/\" target=\"_blank\" rel=\"noopener\">2014 study<\/a>, there is consistent evidence that increased cadence resulted in decreased centre of mass vertical excursion, ground reaction force, shock attenuation, and energy absorption at the hip, knee and ankle joints.&nbsp;<\/p>\n\n\n\n<p>When you increase your cadence, you&rsquo;re effectively changing the position of where your foot lands. <\/p>\n\n\n\n<p>Rather than having your foot land in front of your hips, with a higher cadence, it lands underneath you &ndash; in your centre of gravity.&nbsp;<\/p>\n\n\n\n<p>A quick cadence generally leads to a midfoot landing, which is considered to be the optimal running footstrike as it reduces the impact forces on your body, therefore reducing the risk of injury.&nbsp;<\/p>\n\n\n\n<p>The more steps you take per minute, the less time you spend in the air, equaling a softer impact on landing.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\">Proper running footstrike and ways to improve it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1-683x1024.png\" alt=\"improve running cadence\" class=\"wp-image-5157\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1-683x1024.png.webp\" alt=\"improve running cadence\" class=\"wp-image-5157 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 ways to improve running cadence<\/strong><\/h2>\n\n\n\n<p><strong>#1 Measure your running cadence<\/strong><\/p>\n\n\n\n<p>Before you can increase your running cadence, you will need to measure your current running cadence and see what improvements need to be made.<\/p>\n\n\n\n<p>As mentioned earlier, the ideal running cadence is over 170 SPM. <\/p>\n\n\n\n<p>However, this will vary slightly depending on your height, weight and running experience as well as the distance you&rsquo;re running. <\/p>\n\n\n\n<p>For example, the stride rate of a marathon runner will be slightly different from that of a 10k runner.&nbsp;<\/p>\n\n\n\n<p>The simplest way to measure your running cadence is to count your strides for 30 seconds and then multiply by two. <\/p>\n\n\n\n<p>Remember to maintain a consistent pace while you&rsquo;re counting, as your cadence will change as you increase and decrease your pace.&nbsp;<\/p>\n\n\n\n<p>Once you have this baseline figure, you can then train your body to increase your cadence gradually.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\">7 essential running drills to improve form and performance<\/a><\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Increase your running cadence using the 5% rule<\/strong><\/p>\n\n\n\n<p>When increasing your running cadence, it&rsquo;s important to do it in small, incremental steps. <\/p>\n\n\n\n<p>You should try and avoid a sudden increase in your stride rate if you have never done this before.<\/p>\n\n\n\n<p>For example, if you find that you&rsquo;re currently running at 158 SPM, then target 165 SPM as your new running cadence initially. <\/p>\n\n\n\n<p>This will feel much more achievable and realistic than jumping to say 185 SPM.&nbsp;<\/p>\n\n\n\n<p>Increasing your running cadence by 5% may sound insignificant, but studies have shown that even a 5% increase can help to reduce stress on the knees and hips.&nbsp;<\/p>\n\n\n\n<p>Once you are comfortable with your new cadence, then try increasing it gradually by adding 2.5% each time. <\/p>\n\n\n\n<p>For example, from 5% increase to 7.5% then 10%.&nbsp;<\/p>\n\n\n\n<p>You should increase your cadence until you are no longer overstriding and you can see that your foot is landing under your centre of mass. <\/p>\n\n\n\n<p>It may help to get someone to film you running from the side if you&rsquo;re unsure.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\">Run faster and improve your form: How to run strides<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3-683x1024.png\" alt=\"improve running cadence\" class=\"wp-image-5159\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3-683x1024.png.webp\" alt=\"improve running cadence\" class=\"wp-image-5159 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3<\/strong> <strong>Run to the beat<\/strong><\/p>\n\n\n\n<p>Another great way to increase your cadence is to use a metronome. <\/p>\n\n\n\n<p>A metronome is a device that produces a click or beat at a regular interval of time. You can set how fast you would like it to go based on beats per second.<\/p>\n\n\n\n<p>There are a few fitness apps on the market nowadays that have a metronome feature included to help you track your stride rate. <\/p>\n\n\n\n<p>Here are just a few to get you started:<\/p>\n\n\n\n<ul><li><a href=\"https:\/\/apps.apple.com\/us\/app\/audiostep-improve-your-run-cadence-with-bpm-match\/id652697216\" target=\"_blank\" rel=\"noopener\">Audiostep<\/a><\/li><li><a href=\"https:\/\/apps.apple.com\/gb\/app\/cadence-trainer\/id524915512\" target=\"_blank\" rel=\"noopener\">Cadence Trainer<\/a><\/li><li><a href=\"https:\/\/apps.apple.com\/us\/app\/the-metronome-by-soundbrenner\/id1048954353\" target=\"_blank\" rel=\"noopener\">The Metronome<\/a> (not a fitness app but it has a metronome feature)<\/li><\/ul>\n\n\n\n<p>You can also download songs that are around 170 beats per minute, or at your desired step rate. <\/p>\n\n\n\n<p>Simply type into Google &lsquo;songs at 170 BPM&rsquo; and you will be presented with some options.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5-best-running-for-beginners-apps\/\">6 of the best running for beginner apps<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4-683x1024.png\" alt=\"improve running cadence\" class=\"wp-image-5160\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4-683x1024.png.webp\" alt=\"improve running cadence\" class=\"wp-image-5160 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/4-ways-to-improve-running-cadence-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#4<\/strong> <strong>Do some running drills<\/strong><\/p>\n\n\n\n<p>Running drills are dynamic exercises that help to improve your running form, performance, agility, balance and coordination. <\/p>\n\n\n\n<p>Normally, they are included as part of a dynamic warm up or pre-run drill session.&nbsp;<\/p>\n\n\n\n<p>When it comes to running cadence, there are a lot of running drills out there that can help you improve it. Some of these include butt kicks, A-skips, fast feet and high knees.&nbsp;<\/p>\n\n\n\n<p>Not only do these drills help to increase your cadence, but they are great to warm up your muscles and joints before a run. <\/p>\n\n\n\n<p>Activating key running muscles like your glutes, quads and hip flexors is essential for any run.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\">7 essential running drills to improve form and performance<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to proper running form, running cadence is probably one of the simplest techniques to master. Your cadence when running directly impacts your stride that &ndash; that is how many steps you take per minute (SPM) when running. You may be wondering how you can improve running cadence, or even what running cadence &hellip;<\/p>\n","protected":false},"author":1,"featured_media":5161,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[114,78,76,58,88,53],"tags":[100,224,103],"mv":{"thumbnail_id":5161,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/01\/1-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5155"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=5155"}],"version-history":[{"count":2,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5155\/revisions"}],"predecessor-version":[{"id":7976,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5155\/revisions\/7976"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/5161"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5155"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5155"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5155"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}