In the world of competitive running, marginal gains often make the difference between winning and finishing off the podium. While strength, endurance, and mental toughness are essential, elite runners have mastered a lesser-known, game-changing tool to gain an edge: cadence.
What Is Cadence in Running?
Cadence is the number of steps a runner takes per minute (SPM – steps per minute). It’s essentially your stride rhythm. Think of it like the beat of a song a consistent, repetitive motion that keeps your body moving efficiently forward.
Most recreational runners average around 150–165 steps per minute. Elite and highly trained runners? They typically clock 170–190 SPM, even during long races like marathons. This high turnover rate isn’t just a sign of fitness it’s a reflection of smart, biomechanically efficient running.
Why Cadence Is a Game-Changer
At first glance, increasing cadence might seem like a small adjustment. But for seasoned runners and coaches, it’s a major performance lever.
Here’s why:
- Less Ground Contact Time: Higher cadence means your feet spend less time on the ground. This reduces the amount of braking force (the force that slows you down every time your foot hits the ground).
- Reduced Risk of Injury: Overstriding, where your foot lands far ahead of your body, is a common cause of injury. A quicker cadence encourages a midfoot strike, improving alignment and reducing stress on joints.
- Energy Efficiency: High cadence leads to smoother, more economical movement. Elite runners conserve energy by letting momentum, rather than muscle force, do more of the work.
The Science Behind Speed: Stride Length × Cadence
Speed in running is a product of stride length and cadence. While it’s tempting to simply lengthen your stride to go faster, overextending leads to inefficiency and injury. High-level runners know this. Instead of stretching out, they train to increase their turnover taking more steps in less time while maintaining an optimal stride length.
This is especially important in endurance racing. Studies have shown that elite marathoners, even after 30 kilometers, manage to maintain high cadence levels, helping them stay efficient even as fatigue sets in.
How Elite Runners Train Cadence
High-level runners don’t just run fast; they train with intent. Here’s how they work on cadence:
- Metronome Drills: Using a metronome or cadence-focused app, runners match their steps to a consistent beat usually starting at their current cadence and gradually increasing by 5–10 SPM.
- Stride Rate Intervals: Short intervals at a higher cadence help build neuromuscular adaptation. These are done with good form to avoid rushing or tensing up.
- Downhill Strides: Running short sections of gentle downhills encourages a quicker turnover, reinforcing fast leg speed without extra effort.
- Strength and Core Work: A strong core and hips support better running mechanics, making it easier to maintain a high cadence efficiently.
Cadence Isn’t One-Size-Fits-All
It’s important to note: not everyone should aim for 180 SPM overnight. Cadence varies based on leg length, height, running style, and experience. Forcing a higher cadence too quickly can lead to poor form or overuse injuries.
Instead, elite runners (and smart coaches) focus on gradual adaptation. A good rule of thumb is to increase cadence by 5% at a time. Using GPS watches, smartphone apps, or simple counting techniques, runners can track their steps and progress weekly.
Cadence in Action: Case Studies
- Mo Farah, one of Britain’s greatest distance runners, is known for maintaining an incredibly smooth, high-cadence stride often around 185–190 SPM in the late stages of a 10,000m race.
- Eliud Kipchoge, the marathon world record holder, runs with such efficient cadence and stride economy that analysts often refer to his form as “poetry in motion.” His cadence rarely drops, even in the final kilometers of a marathon.
These athletes exemplify how high turnover, not just raw power, contributes to elite performance.
Final Stride: Small Change, Big Results
Cadence might seem like a minor detail, but it’s one of the most effective tools for improving speed, efficiency, and injury resistance. High-level runners understand this. They train their stride rhythm as deliberately as they train their lungs and legs.
Whether you’re chasing a new PR or just looking to run smoother, cadence is a powerful piece of the puzzle. Tune your stride, find your rhythm and let every step bring you closer to your fastest self.