Running Cadence Explained | How To Find Your Run Cadence

Do you use cadence whilst running? Maybe you have a target too? Maybe you've never used it and have some thoughts? Leave us your comments below!

I always suffered from shin splints, until I’ve read somewhere to increase running cadence. Felt awkward for the first week to have a faster leg speed but it worked and running got really easy after the change.

I use a metronome app and set it for 165 for my easy runs and 180 for my fast run. I have shortened my stride to keep up with 180 and over time I am beginning to gradually lengthen my stride at this rate. I have improved my 5K times because of using cadence. 👍

Perfect timing. This mornings run was all about increasing cadence. Normally I’m about 160, but was up at 173 today. Lots of work to get this to become the norm

Thank you guys for your videos.. always helping me to improve my trainings.

I used to listen to music playlists with songs that had like 170-175 bpm on my easy runs and 180 on intervals😋👌🏽

Perfect timing of your video, thanks

Great advice -thanks Heather.

Thank you very much for your explanation.

Great video and awesome content!

For me the best thing has been to follow the cadence that allows me to land over my center of gravity. This is, focus on form and let cadence follow. My efficiency numbers (e.g. heartbeats per km) improve when I do that.

I am a pro musician and always check in with my metronome app during my runs (I always set it to 180bpm before heading out) and see if I'm near or on that "holy grail" of running cadence :) definitely helped a lot!

I discovered I love to run to drum and bass, which has a typically high BPM for electronic dance music. Current favorite is a London based DNB artist called Mikal who has a fantastic album called Metalworks at around 174 BPM. Highly recommend for anyone looking for something to lift their cadence and their spirits.

Great advice

I've just recently started paying attention. I was <160 when I started and I've got it up around 165 now.

I didn't understand cadence before, Im at 169 spm at easy run THANK YOU!🤗

This video helped me alot Thank u sm 😂

Tough question. From my experience it's based on your body length in general, and the pace you want to run in special. It mimics cycling in effort terms. Higher Cadence = Higher Heartrate, but less pain impact on your legs for longer distances. In return, slow cadence with long strides(based on power) will render your legs broken way faster then high cadence with short strides. However, naturally I would get more control of my training zones with lower cadence. So for me personally(1,88cm, 80kg, 44), it's ranging between 162-174, for regeneration(160-162)/base endurance(162-164)/tempo endurance(165-167)/anaerobic(168-174)/VO2Max(>174). In general I would recommend to rookies raising their cadence, as this will have a huge impact on your pacing with the same effort. A cadence of 180 I would never recommend to anyone bigger than 1,80cm. It's just physically illogical to pace that high, because as a big person you would naturally have way longer strides, and the energy consumption would be way over board @180.

Google fit has a "paced walking" activity which runs a metronome in your headphones helping you maintain your cadence we can use it for running too

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