---
title: "How to Increase Running Cadence Without Chasing 180"
description: "Learn how to increase running cadence with a 5% target, simple practice and a six-week example plan. Find out why 180 spm is not a universal goal."
url: "https://wisdomrunning.com/how-to-increase-running-cadence/"
language: "en"
author: ["Alex Gorovenko"]
published: "2026-10-11T02:00:00.000-07:00"
modified: "2026-10-12T00:03:44.000-07:00"
tags: ["Training","For Beginners"]
---

# How to Increase Running Cadence Without Chasing 180

![A runner in a steady, compact stride on a long wooden boardwalk at sunrise, evenly spaced planks stretching ahead](https://wisdomrunning.com/content/images/2026/10/how-to-increase-running-cadence-boardwalk-run.webp)

When deciding how to increase running cadence, start by measuring your steps per minute during easy runs. If a change seems worth trying, aim about 5% higher at the same easy pace. Practice in short blocks and give the new rhythm time to feel natural. You don't have to hit 180. That number is widely traced to elite runners racing, so it isn't a universal easy-run target.

Research suggests that a modest increase can reduce some joint loads, but it doesn't show that every runner needs to change. This guide will help you decide whether to try it, measure your cadence and follow a six-week example plan. It also explains when to back off or seek care.

## Running cadence explained and how to measure it

Running cadence is the number of steps you take in a minute, counting both feet. If your right foot lands 82 times a minute, your cadence is 164 steps per minute (spm). Some papers report strides per minute, counting repeated landings of the same foot. Those numbers are half the step count: 85 strides per minute equals 170 spm. Check which measurement you're reading before comparing it with yours.

Your watch probably does the counting for you. [Garmin's manual says cadence is the total steps, right and left combined](https://www8.garmin.com/manuals-apac/webhelp/forerunner945/EN-SG/GUID-950E402B-6E93-4D07-B8DE-9E04C3BC11F7-9421.html), and [Strava reports it in steps per minute](https://support.strava.com/hc/en-us/articles/26410444860045-Cadence).

To count by hand, hold an easy pace and count your right foot's landings for 30 seconds. Multiply that count by 4. For example, 41 landings gives you 41 x 4 = 164 spm. Your cadence will vary a little, so take three counts during the run and average them to get that run's cadence.

Use this method on three easy runs at a similar pace. Average the three runs' results to establish your baseline.

## Should you try to raise your cadence?

A low number alone isn't a reason to change how you run.

A cadence change may be worth trying if:

-   Your stride feels long and bouncy, and your easy-run cadence is in the 150s or low 160s.
-   You're healthy and curious about a small change you can try during easy runs.
-   A coach or physical therapist recommends a cadence change after watching you run.

Consider waiting or leaving cadence alone if:

-   You already run comfortably at your usual cadence, whether it's around 165 to 175 spm or another number.
-   You're in pain or injured. Seek advice first; don't try to treat an injury on your own by changing how you run.
-   Running is completely new to you. Build a regular running habit first and revisit cadence in a few months.
-   You're doing it only to reach the number 180.

These numbers aren't cutoffs or goals. Let comfort and any professional advice guide your decision.

## How to increase running cadence, step by step

**Step 1: Measure your baseline.** Use the counting method above on three easy runs and average their results.

**Step 2: Pick a target about 5% higher.** Multiply your baseline by 1.05 and round to the nearest whole number. The lab studies discussed below used increases of 5% to 10%. Start at the low end to keep the adjustment small.

| Your easy-run cadence | First target (5% higher) | Steps per minute to add |
| --- | --- | --- |
| 150 | 158 | 8 |
| 155 | 163 | 8 |
| 160 | 168 | 8 |
| 165 | 173 | 8 |
| 170 | 179 | 9 |

**Step 3: Keep your pace the same and take slightly shorter steps.** Speed equals cadence multiplied by step length, so a higher cadence at the same pace requires shorter steps. At a 10:00 mile pace, you cover about 161 meters per minute. At 160 spm, each step is about 1.0 meter (3.3 feet) long. At 168 spm, it is about 0.96 meters (3.1 feet), roughly 2 inches shorter.

If you keep the same step length while moving your feet faster, you'll speed up and change the workout. When you're working toward a faster pace, the balance between cadence and stride length changes. We explain that trade-off in our guide to [running an 8-minute mile](https://wisdomrunning.com/how-to-run-an-8-minute-mile-pace/).

**Step 4: Give the new rhythm time to feel natural.** Start with short practice blocks, as in the plan below. There's no required number to reach and no need to keep increasing once your stride feels light and relaxed.

The six-week plan below is an example, not a research-tested schedule. Spend longer at any stage if the change still feels awkward. Back off if it causes pain or makes easy running hard.

| Week | What to do | How it should feel |
| --- | --- | --- |
| 1 | Count your cadence on three easy runs. Change nothing. | Normal. You are collecting a baseline. |
| 2 | On two easy runs, do three 1-minute blocks at your target, with 4 to 5 minutes of normal running between them. | Possibly a bit choppy, but effort stays easy. |
| 3 | On two or three easy runs, do four 2-minute blocks at your target, returning to normal running between blocks until effort feels easy. | Less choppy. Breathing and effort stay easy. |
| 4 | On two easy runs, run one 10-minute stretch at your target. | Closer to automatic. |
| 5 | On one or two easy runs, build toward holding the target for most of the run. | Smooth. Repeat this week if it still feels forced. |
| 6 | If it feels smooth, use the target on all your easy runs. | Natural, with no extra effort. |

After week 6, keep the cadence that feels comfortable. If you decide to try another 5% increase, first spend a few weeks at your current target.

## Tools and cues for a quicker running cadence

Choose one tool or cue to help you find the rhythm during your short practice blocks.

![A runner at the start of an easy run presses the button on a plain black watch, looking down a tree-lined path](https://wisdomrunning.com/content/images/2026/10/how-to-increase-running-cadence-watch-start.webp)

*Illustrative scene: pick a target, start small and add one-minute blocks to an easy run.*

-   **A metronome app.** Set it to your target and take one step on each beat, alternating feet. In [a 2024 trial of 33 novice and recreational runners](https://pubmed.ncbi.nlm.nih.gov/38179589/), the training group ran two to three times a week for two weeks, up to 30 minutes at a cadence 5% to 10% above baseline with a metronome. Their cadence rose, with no difference in heart rate, perceived effort or distance compared with the other group. Other measured aspects of their running mechanics did not change either. The trial supports using a metronome to raise cadence, but doesn't show that it makes you safer or faster.
-   **Music at your target tempo.** Choose songs with beats per minute close to your cadence target and match one step to each beat. A song at 168 BPM gives you 168 steps a minute when you follow every beat.
-   **A watch alert.** If your watch supports cadence alerts, set one around your target so you know when your cadence drifts.
-   **A short-step cue.** Try "same pace, slightly shorter steps," "light, quick feet," or focus on running tall. These are common coaching cues rather than tested methods.
-   **Strides and short uphill efforts.** Many coaches use 20 to 30 seconds of fast, relaxed running after an easy run or on a short hill to practice quicker steps. We found no study of their effect on everyday cadence, so treat them as practice without expecting them to change your usual step rate.

## Should 180 steps per minute be your running cadence goal?

Probably not. The 180 figure is [widely traced to coach Jack Daniels, who counted elite runners racing at the 1984 Olympics](https://www.runnersworld.co.za/training/what-is-running-cadence-and-does-it-really-matter/) and found nearly all of them at or above it. We couldn't find a published count behind that story, and those runners were racing, not jogging an easy day.

Newer research shows how wide the range can be. In [a study of 20 elite runners at the 2016 100-kilometer World Championships](https://pubmed.ncbi.nlm.nih.gov/30543498/), the average was 182 spm, but individual averages ranged from 155 to 203. Taller runners tended to have lower cadences: each extra 10 centimeters (about 4 inches) went with roughly 12 fewer steps per minute. Age, weight, sex and years of experience did not have a significant relationship with cadence.

There is no single target for everyday runners. These studies offer context for the numbers you might see:

| Study | Who | What it measured | What it found |
| --- | --- | --- | --- |
| [de Ruiter, 2014](https://pubmed.ncbi.nlm.nih.gov/23581294/) | 10 untrained men and 10 trained runners on a treadmill | The cadence each person chose vs. the cadence with the lowest energy cost | Untrained runners chose about 156 spm; their lowest energy cost was near 170. Trained runners chose about 169; theirs was near 174. |
| [Luedke, 2016](https://pubmed.ncbi.nlm.nih.gov/26818150/) | 68 high school cross-country runners | Cadence at a fixed pace of about 8:08 per mile, then shin injuries over one season | The lowest third (164 spm or fewer) had higher odds of a shin injury than the highest third (174 or more), though the margin of error was very wide. |
| [Burns, 2019](https://pubmed.ncbi.nlm.nih.gov/30543498/) | 20 elite 100-kilometer runners | Average cadence during a world championship race | 182 spm on average, with a range of 155 to 203. |

These groups are small, so their results shouldn't serve as cutoffs for other runners.

### How cadence changes as you run faster

Some guides publish pace charts in which cadence climbs from the 150s at an easy jog to nearly 190 at interval or race speed. One lab study found a much smaller change over distance-running speeds. In [a treadmill study of male recreational runners](https://pubmed.ncbi.nlm.nih.gov/2674599/), going from about an 8:31 mile to a 6:31 mile raised stride frequency only 4%, while stride length rose 28%.

![Bar chart: from an 8:31 to a 6:31 mile pace, runners' cadence rose 4% while stride length rose 28%](https://wisdomrunning.com/content/images/2026/10/running-cadence-stride-length-vs-frequency.webp)

*Male recreational runners on a treadmill changed stride length far more than cadence as they sped up (Cavanagh and Kram, 1989).*

The elite 100-kilometer study points in the same direction. Cadence increased by about 5.6 steps per minute for each extra meter per second of speed (about 2.2 mph). Applied to the difference between a 10:00 mile and an 8:00 mile, that works out to roughly 4 steps per minute. Treat this as a rough guide, since the figure comes from elite runners competing in one race.

For your cadence practice, focus on easy runs. You don't need to set a separate target for every pace.

## What a higher cadence can and can't do

In [a lab study of 45 healthy recreational runners](https://pubmed.ncbi.nlm.nih.gov/20581720/), raising step rate 5% or 10% above each runner's preferred rate reduced the energy absorbed at the knee, and a 10% increase reduced it at the hip too. Steps got shorter, and the body moved up and down less. [A computer model of 30 healthy adults](https://pubmed.ncbi.nlm.nih.gov/23917470/) estimated that a 10% increase cut the peak force on the kneecap joint by 14%. [A systematic review of ten mostly small studies](https://pubmed.ncbi.nlm.nih.gov/24790690/) found the same direction for several impact-related measures at a constant speed.

Whether that keeps runners from getting hurt is less settled. [Among 54 collegiate cross-country runners followed for up to a year](https://pubmed.ncbi.nlm.nih.gov/33990294/), each extra step per minute went with a 5% lower risk of bone stress injury. However, [674 military cadets](https://pubmed.ncbi.nlm.nih.gov/39944772/) showed no link between step rate and injury. In [171 active-duty soldiers](https://pubmed.ncbi.nlm.nih.gov/37144627/), the injured group had a lower step rate on average, but step rate did not significantly change how soon they got hurt. A higher cadence may lower some loads on your joints, but the studies so far haven't shown that it protects healthy runners from injury.

A higher cadence is not a shortcut to speed or efficiency either. In the de Ruiter study above, each group had a cadence at which running cost the least energy. The untrained runners' chosen cadence was about 8% below that point, and the trained runners' was about 3% below. [Another lab study of 14 runners](https://pubmed.ncbi.nlm.nih.gov/26538175/) found the lowest energy cost near 170 spm and described a trade-off: a quicker cadence lets the foot land closer to the hips and reduces braking, but it asks more of the hip flexors, the muscles that lift your thigh. A [review of running economy research](https://pubmed.ncbi.nlm.nih.gov/26816209/) found that strides up to about 3% shorter than your preferred length appeared to keep energy cost in a favorable range, and it cautioned against prescribing one technique for everyone.

A 5% cadence rise shortens your steps by a little under 5% at the same speed. Treat it as an experiment and pay attention to how your runs feel.

## Adjusting to a new cadence and when to back off

The first practice blocks can feel choppy or a little more tiring while the rhythm is new. A higher cadence also changes how some muscles work. In the 30-adult model, higher step rates raised the peak loads on the hamstrings and a hip-flexing thigh muscle (the rectus femoris) while the foot was off the ground, compared with the lowest step rate tested. In the 14-runner study, every 5 extra strides a minute (10 steps) raised the peak hip-flexor effort by 5.8%.

Keep the effort easy as you adjust. In the metronome trial, heart rate and perceived effort did not change after two weeks. If your easy runs suddenly feel hard, check whether you've sped up. Return to your previous cadence for a few runs before trying again. Our guide to [why your heart rate can be high on easy runs](https://wisdomrunning.com/why-is-my-heart-rate-high-on-easy-runs/) covers other possible reasons.

Don't push through pain to hit a cadence target. Stop the experiment and pause running if:

-   A new ache doesn't fade within a couple of days.
-   Pain changes how you walk or run.
-   You feel sharp pain in your shin, calf, Achilles tendon or foot.
-   Your old injury flares up.

[Seek advice from a healthcare professional for sharp or worsening pain](https://leedscommunityhealthcare.nhs.uk/our-services-a-z/musculoskeletal-msk/return-to-activity-or-sport-after-injury/), or if pain affects your movement. If you're already injured or pain persists, see a doctor or physical therapist rather than trying to run through it at your old cadence. A physical therapist who works with runners can watch you run and assess whether a cadence change makes sense for you. This guide is general information, not a treatment plan, diagnosis or gait assessment.

## Frequently asked questions

### Is 160 too slow for a running cadence?

Not necessarily. In [one lab study](https://pubmed.ncbi.nlm.nih.gov/23581294/), untrained men chose about 156 steps per minute and trained runners about 169. Those averages don't establish a cutoff for healthy running. In a study of high school runners, those at 164 or below had higher odds of a shin injury, but the margin of error was very wide. If you run comfortably and without pain, you can leave your cadence alone. If you want to try a change, a 5% increase from 160 is 168.

### Is a running cadence of 170 good?

It can be, but 170 isn't a universal target. In two small lab studies, the cadence that used the least energy averaged about 170 steps per minute; trained runners were nearer 174. Height also tracked cadence in elite 100-kilometer runners: each extra 10 centimeters (about 4 inches) went with roughly 12 fewer steps per minute. Use a cadence that feels smooth and relaxed at your own easy pace.

### What should my running cadence be for a 5K?

There is no single cadence target for a 5K. One treadmill study of male recreational runners found about 4% higher cadence from an 8:31 mile to a 6:31 mile, but that comparison does not establish a 5K target. Measure your cadence during training at 5K effort to learn your own pattern, and avoid forcing an unfamiliar number on race day.

### What makes my running cadence so low?

Being new to running, being tall or taking long steps at your pace can help explain a low cadence. In the lab study above, untrained runners chose a cadence below the one that used the least energy. Height also tracked cadence in elite runners. A low number alone doesn't mean there's a problem. If you want to raise it, start with the 5% increase in the plan above. Stop if you feel new pain.

### Does a higher cadence make me faster?

It isn't a reliable shortcut to faster running. Speed equals step length multiplied by cadence, so holding your pace steady means your steps must get shorter as your cadence rises. One lab study found different lowest-energy cadences for trained and untrained runners. The studies discussed here don't establish a cadence target that makes every runner faster or more efficient.

### How long does getting used to a new running cadence take?

It isn't well studied. In one trial, runners who used a metronome two to three times a week for two weeks raised their average cadence. That doesn't tell us when the change will feel automatic for you. The example plan above spreads practice over six weeks, but take more time if the change still feels forced.