What is Cadence?

Cadence (also called step rate) is the number of times your feet hit the ground per minute while running. It's measured in SPM (steps per minute).

SPM meaning: Steps Per Minute - the standard unit for measuring running cadence.

The Magic Number: 180

The legendary running coach Jack Daniels observed that elite runners typically maintain a cadence around 180 SPM. This became known as the "optimal" cadence.

Why 180?

• Reduces overstriding
• Minimizes ground contact time
• Decreases impact forces
• Improves running efficiency

Typical Cadence Ranges

Should You Change Your Cadence?

Not necessarily! The 180 SPM guideline is:

• Not a strict rule
• Varies by height, pace, and fitness
• Less important than avoiding overstriding

How to Increase Cadence

1. Use a metronome app - Set to target cadence
2. Increase gradually - Add 5% at a time
3. Focus on quick, light steps
4. Shorten your stride - Don't reach forward
5. Practice on easy runs - Don't force it during hard workouts

Cadence is personal. The goal isn't hitting a magic number—it's finding the rhythm that makes you efficient and injury-free.