Running Cadence Calculator
The Most Overlooked Metric in Running
When runners want to get faster, they usually focus on "pushing harder" or increasing their VO2 Max. But the easiest way to become a faster, more injury-resistant runner is often simply changing how many steps you take per minute.
This metric is called Cadence (Steps Per Minute - SPM).
The legendary running coach Jack Daniels analyzed elite distance runners at the 1984 Olympics and found a fascinating constant: almost every single one of them ran at a cadence of 180 SPM or higher.
The Problem with Low Cadence (Overstriding)
The average recreational runner usually has a cadence between 150 and 160 SPM. While this feels natural, it is biomechanically inefficient.
To maintain speed with fewer steps, you are forced to take longer strides. This leads to Overstriding—landing with your foot far out in front of your center of gravity.
- The Brake Effect: Landing in front of your body acts as a brake with every step, slowing you down.
- Impact Force: Low cadence runners tend to "plod" or bounce higher (Vertical Oscillation). This increases the shock sent through the ankles, shins, and knees.
Why 180 is the Magic Number
Increasing your cadence to 170-180 SPM forces you to take shorter, quicker steps.
This naturally forces your foot to land under your hips rather than in front of them. This shift:
- Reduces impact force on joints (protecting against Runner's Knee).
- Increases running economy (less energy wasted bouncing up and down).
- Allows you to run faster with the same effort.
How to Use This Calculator
You don't need a fancy Garmin watch to find your cadence. You can do it manually on your next run:
- Warm up for 10 minutes.
- Pick a steady pace.
- Set a timer for 30 seconds.
- Count every time your Right Foot hits the ground.
- Input that number into our calculator.
The calculator will double it (to account for the left foot) and normalize it to 60 seconds.