If you run with a GPS watch, you have probably glanced at cadence and wondered what to do with that number. Most runners have heard that 180 steps per minute is the target. Some have googled it, decided their 164 is broken, and quietly stressed about it ever since.
Here is what is actually going on, and what (if anything) you should do about it.
What is running cadence?
Running cadence is the number of steps you take per minute while running, also written as SPM. Some watches count both feet; others count just one and double it. Either way, the number gives you a snapshot of your stride rate at any given pace and effort level.
Cadence is related to stride length. If you run at the same speed but increase your cadence, your strides get shorter. If you decrease your cadence, your strides get longer. These two variables are always in play together, which is why changing one affects the other.
Where did 180 SPM come from?
The 180 figure comes from Jack Daniels, the running coach (not the whiskey). He observed elite runners at the 1984 Olympics and found that most of them ran at or above 180 SPM. That observation has since been quoted so many times it became a rule, then a target, then a source of anxiety for millions of recreational runners.
The problem is that Daniels was watching elite runners racing, not jogging easy. Elite athletes at race pace run with a different biomechanical profile to a recreational runner doing Zone 2 easy miles. Their cadence is high partly because they are running fast, not the other way around.
Research since then has shown that cadence naturally increases with pace. Most trained runners land between 155 and 170 SPM on easy runs, and between 175 and 185 SPM at race effort. Neither end of that range is wrong. Your ideal cadence depends on your height, leg length, experience, and the pace you are running at.
So does cadence actually matter?
Yes, but not as a number to chase. What matters is whether your cadence is causing problems.
A very low cadence (under 155 SPM at easy pace) often means overstriding, landing with your foot well out in front of your body. Overstriding increases braking force, puts more load on your knees and hips, and wastes energy. It is also a common contributing factor to shin splints, IT band issues, and patellofemoral pain.
Studies have found that increasing cadence by 5 to 10 percent reduces joint impact by up to 20 percent, without changing speed. That is meaningful if you are carrying a persistent injury or building back from one.
If you are not injured, running comfortably, and improving over time, your cadence is probably not a problem worth solving.
How to check your cadence
Most GPS watches track cadence automatically. You can also count manually: run at a comfortable pace, count every time your right foot hits the ground for 30 seconds, then multiply by four.
Check it across different types of runs. Your easy run cadence will be lower than your tempo run cadence, and both are lower than your interval session cadence. That variation is completely normal.
If you want to change your cadence
Work on it gradually. Aim for an increase of 5 percent at a time, and give it 4 to 6 weeks before moving further. Sudden changes in stride mechanics can create new problems, particularly in your calves and achilles, which are not used to shorter, more frequent ground contacts.
The most practical method is a metronome. Set it to your target SPM (a free app like Metronome Beats works fine), and try to match your steps to the rhythm during easy runs. It feels unnatural at first. That usually passes within two or three weeks.
Strides are also useful here. Short 20-second accelerations naturally pull your cadence up without requiring you to consciously think about it. Adding four to six strides at the end of an easy run twice a week is one of the most underrated tools for improving running economy overall.
Strengthening the muscles that support your gait helps too. Glutes, hips, and single-leg stability work all contribute to a more efficient stride. If you are not already doing some form of strength work for runners, adding two sessions a week will have a bigger impact on your running mechanics than obsessing over your SPM.
Cadence and hill running
One practical place to focus on cadence is when running hills. Many runners slow dramatically on climbs by shortening their stride without adjusting their cadence to match. Maintaining a similar cadence on the uphill (by shortening stride and reducing pace) helps you stay efficient and reduces the tendency to blow up before the top.
On the downhill, higher cadence also helps. A quicker, lighter turnover reduces braking forces and lowers the eccentric load on your quads. If you are building toward a hilly race, practicing downhill running with a quick cadence is a skill worth developing.
Gear that can help
A GPS watch with real-time cadence display is the most useful tool here. Most mid-range options from Garmin, COROS, or Polar show it live. You do not need anything fancy.
Shoe choice matters too. Highly cushioned maximalist shoes can mask ground feel and make it harder to sense your footstrike, which can make cadence work feel floaty. A shoe with a moderate stack height gives you better proprioceptive feedback during cadence drills.
If you run early mornings or evenings as part of your winter training block, sunglasses with a photochromic lens are worth having. Light changes fast in the first and last 30 minutes of a session, and a lens that adapts automatically means one less thing to think about when you are trying to focus on your form. Re. runs a photochromic lens in the Adaptor range that goes near-clear in low light and darkens as conditions brighten, all UV400. See the full range at Re. running sunglasses.
Realistic expectations
If you increase your cadence by 5 to 10 percent over several months, you will likely run with less vertical oscillation, reduced braking force, and a marginally more efficient stride. Whether that translates to a faster race time depends on a lot of other factors: aerobic base, weekly volume, how well you are sleeping, what you are eating, and the work you put into sessions like speed work and building your base.
Cadence is one variable among many. It is worth understanding and worth tweaking if you have a reason to. It is not worth making the centrepiece of your training.
The short version
Check your cadence. If it is below 155 SPM on easy runs, or you are carrying a recurring lower-limb injury, working on your stride rate is probably worth doing. If it is already in a reasonable range and you are healthy, focus your energy on aerobic base, consistency, and supporting your running with strength work.
The 180 rule is a useful reference point, not a target to stress over. Run consistently, train smart, and the numbers generally follow. If you are looking for more practical guidance on finding the right kit for your running, find your pair here.
Tim Golubev
Founder, Re. (Re Your Run)
Tim built Re. after years of running in sunglasses that bounced, fogged, and ended up on his forehead. After discovering the UV damage that builds up without eye protection (even on cloudy days) and hearing the same frustrations from hundreds of other runners, he decided it was a problem worth fixing properly. With a background in Product across multiple industries, he approached it like any product problem: figure out what's broken, then build something that actually fixes it. He runs daily, co-founded Rose Bay Run Club, and Re. is his attempt to make one less thing that gets in the way of a good run.
