When it comes to improving your running performance, most runners focus on building endurance or increasing mileage. While these are essential components of becoming a better runner, one of the most effective ways to run faster with less effort is often overlooked—optimizing your cadence and stride. Understanding and improving these two aspects can significantly enhance your efficiency, reduce the risk of injury, and make running feel smoother and more enjoyable.
In this article, we’ll break down what is running cadence & stride, how they impact your running, and how you can make adjustments to boost your performance while expending less energy.
What Is Running Cadence?
Cadence refers to the number of steps you take per minute (SPM) while running. It’s sometimes called step frequency. Elite runners typically have a cadence of around 180 steps per minute, while recreational runners often have a cadence between 150 and 170 steps per minute. Higher cadence is generally associated with improved running economy, as it reduces the amount of time your foot spends in contact with the ground, minimizing impact forces and energy loss.
A low cadence can result in overstriding—when your foot lands too far in front of your body’s center of mass. Overstriding increases the braking forces with each step, putting unnecessary stress on your knees and hips, and making your run less efficient. By increasing your cadence, you encourage a more natural midfoot or forefoot strike and reduce the impact on your joints.
Understanding Stride Length and Stride Efficiency
Stride length is the distance covered with each step. Many runners assume that taking longer strides will help them run faster, but this isn’t always the case. In fact, overly long strides often lead to overstriding, which can slow you down and increase your risk of injury.
Stride efficiency is the balance between cadence and stride length. The goal is to find the optimal combination that allows you to cover more ground with less energy. Ideally, your stride length should feel natural and rhythmic, with your foot landing just beneath your body. Efficient strides maximize forward momentum while minimizing vertical movement (bouncing), which wastes energy.
A common misconception is that cadence and stride length are mutually exclusive—you can only focus on one at a time. However, by improving your cadence, your stride length will naturally adjust to a more efficient range.
Why Cadence and Stride Matter for Performance and Injury Prevention
Running efficiently isn’t just about speed; it’s also about staying injury-free and enjoying the process. Studies have shown that increasing your cadence by just 5–10% can reduce the impact forces on your knees, hips, and ankles, decreasing the likelihood of common running injuries such as shin splints, runner’s knee, and plantar fasciitis (Heiderscheit et al., 2011).
A higher cadence shortens the amount of time your foot spends on the ground, which improves running economy. This means you’re using less energy with each step, allowing you to maintain a given pace for longer without fatigue setting in as quickly. It’s a key reason why elite runners focus heavily on cadence and stride optimization.
How to Measure and Improve Your Cadence
Measuring your cadence is simple. During a run, count the number of times your right foot touches the ground in 30 seconds, then multiply that number by two to get your steps per minute. Most GPS watches also provide cadence data, making it easy to track your progress.
If your cadence is below 170 SPM, consider gradually increasing it. The key word here is gradually. Drastic changes in cadence can lead to other problems, so aim to increase it by no more than 5% at a time. For example, if your current cadence is 160, set a goal to reach 168 over several weeks.
One effective way to increase cadence is by running to a metronome or using a playlist with songs at your target beats per minute. Start with short intervals at your target cadence, then gradually extend the duration as it becomes more comfortable.
Improving Stride Efficiency
Stride efficiency is more nuanced than simply increasing cadence. It involves optimizing your biomechanics, muscle strength, and running technique. Here are a few ways to improve stride efficiency:
Strengthen Key Muscle Groups
Strong glutes, hamstrings, and core muscles play a crucial role in maintaining proper running form. Exercises like squats, lunges, deadlifts, and planks help build the strength and stability needed for an efficient stride.
Work on Hip Mobility
Restricted hip mobility can lead to compensatory movements that affect stride length and cadence. Incorporating mobility exercises, such as hip openers, leg swings, and dynamic stretches, can improve your range of motion and running mechanics.
Focus on Forward Momentum
Efficient running is all about moving forward, not up and down. Excessive vertical movement wastes energy and slows you down. Focus on keeping your upper body relaxed and your strides short and quick to minimize bounce.
Practice Drills
Running drills are an excellent way to improve your form and efficiency. High knees, butt kicks, and skipping drills help reinforce proper mechanics and enhance muscle coordination.
Cadence and Stride in Different Types of Runs
Not all runs require the same cadence and stride length. Understanding how to adjust them based on your training goals can help you get the most out of each session.
- Easy Runs: Focus on maintaining a comfortable cadence and stride that feels natural. This is a great time to work on form and build muscle memory.
- Tempo Runs: Aim for a slightly higher cadence to maintain a steady pace without overexerting yourself.
- Interval Training: During high-intensity intervals, your cadence will naturally increase. Focus on quick, powerful strides while maintaining good form.
- Long Runs: Cadence may drop slightly as fatigue sets in, but try to stay consistent and avoid overstriding.
Avoiding Common Mistakes
When working on cadence and stride, it’s easy to fall into a few common traps. One mistake is increasing cadence at the expense of form. Quickening your steps without proper biomechanics can lead to poor posture and wasted energy. Always prioritize form over speed.
Another mistake is trying to force a longer stride. Remember, stride length should feel natural and fluid. If you’re overreaching, you’re likely placing unnecessary stress on your joints.
Finally, be patient. Changes in cadence and stride take time to feel natural. Gradual adjustments are more sustainable and reduce the risk of injury.
What is Running Cadence & Stride? The Key to Running Faster with Less Effort
Optimizing your cadence and stride is one of the most effective ways to run faster with less effort. By focusing on these elements, you’ll improve your running economy, reduce the risk of injury, and make running feel smoother and more enjoyable. Start by measuring your current cadence and making gradual adjustments. Combine this with strength training, mobility work, and proper running drills to enhance your stride efficiency.
Running isn’t just about putting in the miles—it’s about running smart. With the right approach, you’ll unlock your true potential and reach new levels of performance while staying healthy and injury-free.
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