Running Cadence

Our website contains links to partner sites. If you click from our site to the partner's site and purchase their services there, we will receive a commission for mediation (Find out more information). This form of cooperation does not affect the objectivity of our reviews. With each purchase made through links from our site, you support our editorial office so that we can create quality and useful content in the future. Thank you.


How to increase running cadence

Running is a simple sport, which contributes to its beauty. You don’t require equipment or a membership to a gym. All you need are your feet and commitment. 

Although this is excellent, we frequently let the action’s simplicity overshadow the technique. Most runners experience a pace plateau or even an injury at some point. Cadence might hold the key to resolving some of these problems.

What is cadence?

Running cadence is a term used to describe a runner’s pace.

When we run, our cadence, or step rate, measures how many steps we take each minute. In addition, it is a critical element in determining the running technique of an individual.

The distance traveled in a stride is the distance between the points at which one foot makes contact with the ground, and the other foot touches the ground. Just as the distance determines the stride length we cover with each step, our cadence plays an important role.

As a result, the relationship between stride length and cadence determines a runner’s pace.

Ideal Running Cadence
Source: / Pixabay

How to increase your cadence while running 

Due to the lack of precise instruction on how to increase your cadence while running, many runners are unsure of how to do so. You may already be performing some training that will help you improve your cadence. Are you getting the required results?

Increasing your jogging cadence or any other aspect of your running form can initially seem strange, but things can get better with time.

In the short term, this can diminish the pleasure and ease of running, but in the long run, it can pay off. Another thing to remember is that you don’t have to make significant changes immediately.

Jump rope

Jumping rope isn’t the first thing that comes to mind when thinking about improving your cadence when running, but imagining yourself becoming the next Rocky and channeling your inner boxer is all you need.

Increasing your cadence through jumping rope requires quick, low leaps. The type of jumping rope used to train fighters and soccer players are not the kind you see on playgrounds in elementary schools.

Jumping rope is a great way to enhance aerobic fitness, core strength, coordination, bone density, and increase your running cadence.

Practice arm swing 

Why not use your arms to help you run faster and with more flexibility?

When running, our arms propel the legs forward by pushing them forward with our weight. To put it another way, the speed at which you swing your arms determines the speed at which you walk. Your feet will move faster than your arms do.

Falling weighted arm swings are one of the best exercises for increasing the speed with which your arms swing.

Here’s the breakdown:

You need two sets of dumbbells—a pair of 10-pound dumbbells and two 5-pound dumbbells- to get started with this workout.

For 30 seconds, race to the finish line of a 100-meter dash while holding the heaviest dumbbells in each hand and quickly swinging your arms. For the 30 seconds, see how many repetitions you can complete.

Run downhill

Running downhill might put a lot of stress on your knees and ankles, but downhill strides can improve your running cadence.

It’s easier to boost your next leg down and movement time when your body functions with gravity. Begin with short, 100-200 meter-long downhill sprints. To reduce the power of impact, choose a downhill slope that is gradual or moderate.

The faster you run each stride, the faster you’ll accelerate until you reach the bottom of the slope. Repeat 4-6 times.

Try to keep up the same cadence on flat ground as you did on the downhill for a few weeks, so your stride lengthens.

Good Running Cadence
Source: / Maarten van den Heuvel

Why increase running cadence 

Enhance your running style

Improving your running method will go a long way toward increasing your cadence. Overstriding is one of the most common mistakes most runners make. Overstriding involves increasing your strides longer. 

However, it is a bad strategy, and if you think it would make you faster or more efficient, you’re mistaken. When doing this, you’re stepping in front of the torso, leg straight, and your heel on the ground.

When the steps are too lengthy, the knee and the leg are subjected to more stress than they should, resulting in injury. Additionally, there is an impact on performance, and tiredness will set in. Two benefits of increasing your cadence are taking shorter steps and ending with your feet nearer to your gravitational pull.

Improves performance 

If you can get your cadence as closely as achievable to the ideal 180 spm, you’ll perform better. How does running with shorter strides benefit you? Here are reasons why you will benefit from this.

  • Reduce the time spent in touch with the ground to generate less support force.
  • Vertical strains on joints can be lessened by decreasing their intensity.
  • Because you’re using less energy, you can run more efficiently.
  • Stop muscular weariness in its tracks.
  • Ensure the center of gravity doesn’t jerk around too much.
  • Improve your goals and landing speed
  • There are no changes in the rate of acceleration.
  • Much lower hip adduction
  • Reducing microtrauma and muscular pain

Minimizes injury risk

Runners know well that injuries are their worst enemy, and perfect technique is crucial to avoid them.

Running causes damage to the body because of the repeated impacts. The muscles, joints, bones, and tendons can sustain that stress because the musculoskeletal system can adapt to that stimulus.

There is, however, a risk of injury if the pressures are too much, the impacts are too powerful, or the method is incorrect.

The increase in cadence can significantly lower the pressure on the knee and ankle joints when running. As a result, running at a faster cadence can help avoid and treat common running injuries.


Cadence can help runners of all levels, from novice to expert. Even while changing your step might seem a little weird and out of the ordinary initially, if you persevere, you’ll soon be running faster with fewer injuries.

4.9/5 - (15 votes)

Similar Posts

Leave a Reply

Your email address will not be published.