Glossary
Cadence
Steps per minute, counting both feet. Most adults run between 160 and 180 spm, and cadence rises naturally with speed.
What it is
How many steps you take per minute, counting both feet. A watch reads it from the accelerometer on your wrist, which is why it works indoors.
It rises with pace. The same runner might turn over at 160 spm on an easy jog and 185 spm in a 5K.
| Effort | Typical cadence | Why |
|---|---|---|
| Walking | 100-120 spm | long contact time |
| Easy run | 160-172 spm | most training happens here |
| Threshold | 172-180 spm | stride and rate both rise |
| 5K race | 180-190 spm | shortest contact time |
What it is not
It is not a target of 180. That figure comes from Jack Daniels counting elite runners at the 1984 Olympics, at racing speed. It was an observation, not a prescription.
It is also not a fix for injury on its own. Heiderscheit and colleagues found that raising step rate by 5 to 10% reduced load at the knee and hip. That is a useful lever, not a cure.
What moves it
- Speed. The main driver. Faster running means more steps.
- Height and leg length. Taller runners tend to turn over more slowly.
- Fatigue. Cadence usually falls late in a long run.
- Where you wear the watch. Wrist and foot pods can disagree slightly.
When to ignore it
Ignore it as a standalone goal. Chasing 180 spm at easy pace shortens your stride without changing the effort, and it feels awful.
Ignore watch cadence when your heart rate looks locked to it. A wrist sensor that reports a heart rate equal to your step rate is reading your arm swing.
Sources
- Heiderscheit BC et al. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc 43(2):296-302, 2011 primary
- Burns GT et al. Is it the shoes? A simple proposal for regulating footwear in road running. Br J Sports Med, 2019 — on step-rate variation across runners primary
- Schubert AG, Kempf J, Heiderscheit BC. Influence of stride frequency and length on running mechanics. Sports Health 6(3):210-217, 2014 primary