What is Running Cadence?
Running cadence is the number of steps you take per minute (SPM) while running. It's one of the two factors that determine your speed (along with stride length). Improving your cadence can help you run more efficiently, reduce impact forces, and lower your risk of injury.
Most recreational runners have a cadence between 150-170 SPM, while elite runners typically maintain 180 SPM or higher. RunTempo helps you gradually increase your cadence to a more efficient rhythm.
Getting Started with RunTempo
1 Find Your Current Cadence
Count your steps for 30 seconds during a comfortable run, then multiply by 2. This is your baseline cadence. Most runners land between 150-170 SPM.
2 Start at Your Comfort Zone
Set RunTempo to match your current natural cadence for the first week. This helps you get familiar with running to a beat without forcing changes too quickly.
3 Increase Gradually
After 4-6 weeks, increase your target by just 5 SPM. This small increment is enough to create positive change without overwhelming your body. Stay at each new level for 4-6 weeks before increasing again.
4 Practice in Short Intervals
Start by using RunTempo for just 5-10 minutes during your run. As you adapt, gradually increase the duration. This prevents fatigue and helps your body learn the new rhythm naturally. Once you're used to running with RunTempo, you can start incorporating it into longer runs. Some runners even use it for entire marathons!
Finding Your Ideal Tempo
While the optimal cadence varies by individual, research suggests most runners benefit from a cadence of 170-190 steps per minute. The famous "180 rule" comes from Dr. Jack Daniels' observation of elite runners at the 1984 Olympics, where he found that nearly all maintained at least 180 SPM.
Remember:
- Your optimal cadence may be higher for faster paces and lower for easy runs
- Focus on quick, light steps rather than forcing a longer stride
- Keep your feet landing under your center of gravity
- Allow 4-6 weeks to fully adapt to each cadence increase
Your Journey Starts with a Single Step
Every elite runner started exactly where you are now. The difference isn't talent—it's the commitment to small, consistent improvements. By increasing your cadence just a few SPM at a time, you're not just changing how you run; you're building the discipline and patience that defines great runners.
Trust the process. You got this!
Download RunTempo Today