Running cadence

Running cadence, or stride rate, is the number of steps a runner takes per minute.^{1USA Triathlon, Complete Triathlon Guide, p. 167.} Running speed depends on stride rate and stride length, and changing one usually changes the other.^{2USA Triathlon, Complete Triathlon Guide, p. 173.} USA Triathlon advises raising cadence while keeping stride length the same or shorter to run faster at a given effort, describing this as better for running economy than lengthening the stride.^{3USA Triathlon, Complete Triathlon Guide, p. 174.}

Jack Daniels and his wife counted about 50 runners at the 1984 Olympics: only one took fewer than 180 steps per minute.^{4Daniels, Daniels’ Running Formula, 4th ed., p. 53.} Rates were similar from the 3,000 meters through the marathon, while stride length decreased as race distance increased.^{4Daniels, Daniels’ Running Formula, 4th ed., p. 53.} USA Triathlon gives 180 steps per minute as ideal and notes that top runners and triathletes exceed it regardless of height.^{1USA Triathlon, Complete Triathlon Guide, p. 167.},^{3USA Triathlon, Complete Triathlon Guide, p. 174.}

In practice

Count steps for 15 seconds and multiply by 4, or use a metronome.^{1USA Triathlon, Complete Triathlon Guide, p. 167.} Daniels suggests counting one foot only and looking for about 90 per minute.^{5Daniels, Daniels’ Running Formula, 4th ed., p. 55.} USA Triathlon allows for individual differences, noting that taller runners may fall a few steps short of 180.^{3USA Triathlon, Complete Triathlon Guide, p. 174.}

Landing beneath the hips to eliminate overstriding often raises cadence.^{6USA Triathlon, Complete Triathlon Guide, p. 175.} USA Triathlon recommends working on this early in the season: clients may initially feel they’re taking “baby steps” and running slower, with speed returning over the following months.^{6USA Triathlon, Complete Triathlon Guide, p. 175.}

For clients with sound sprint form, the IPTA favors raising stride rate over stride length and says a higher rate with a shorter relative stride lowers the risk of many common running injuries.^{7International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 354.}

For the wider program, see strength training for endurance athletes.