Running
Cadence
Understand why cadence is one of the most important metrics for running faster with fewer injuries.
What is cadence.
Running cadence is the number of steps (or strides) per minute (spm). It is one of the most studied biomechanical metrics in sport and has a direct impact on efficiency, speed and injury risk.
Jack Daniels observed in his classic studies that most elite Olympic runners ran around 180 spm or more. This number became a reference — but not an absolute rule.
Runners with low cadence (below 160 spm) usually have strides that are too long (overstriding), which increases impact on the knees and hip and wastes more energy.
Why improve cadence.
Less impact
Shorter, faster strides reduce the impact force at each landing — less stress for knees and ankles.
Greater efficiency
Smaller strides landing under the center of gravity better utilize the elastic energy of the muscles.
More speed
Speed = cadence × stride length. Improve cadence without sacrificing stride = more speed.
Improved posture
Higher cadence naturally induces landing closer to the center of mass, improving overall posture.
How to improve step by step.
1. Measure your current cadence
Run for 60 seconds and count the times only one foot touches the ground — multiply by 2. Your Garmin/Polar also records automatically.
2. Use a metronome
Free apps (Metro Timer, Metronome Beats) let you set BPM. Start 5 spm above your current cadence.
3. Gradual progression
Increase only 5-10 spm at a time. Your body needs 4-6 weeks to adapt to the new biomechanics.
4. Technique drills
Skipping, butt kicks and gentle downhill running naturally promote faster, more efficient stride.
Seu relógio monitora cadência em tempo real
Planos com targets de cadência sincronizados com Garmin e Polar.
Planos mais escolhidos. Comece hoje.
5 Km - Hal Higdon
Hal Higdon
Meia Maratona Daniels
Jack Daniels
5km Iniciante - Método Polarizado Seiler
Stephen Seiler
Treinos personalizados. Para seu objetivo.
Junte-se a 7.032 corredores
Sem cartão de crédito. Cancele quando quiser.
シンプル。 サプライズなし。
1つの料金。完全なアクセス。いつでもキャンセル可能。
月額プラン
- 144以上のランニングプランにアクセス
- VDOTペース計算機
- スマートウォッチでガイド付きワークアウト
- Garmin、Polar＆Strava
- パフォーマンス分析
- 広告なし
年額プラン
16%お得 — 月$6.66
- 月額プランのすべてに加えて：
- 2か月分の割引込み
- 優先サポート
- 新機能への早期アクセス
参加しよう 1.000+人のランナーと一緒に。
即時アクセス。いつでもキャンセル可能。
月額$7.99 · 縛りなし · いつでもキャンセル可能