Does Running Cadence Really Matter?

If you’ve ever found yourself frustrated by stubborn niggles or wondering why certain injuries keep cropping up, it might be time to look at something most runners never think about: your cadence. That simple number—the steps you take per minute—could be a silent contributor to your discomfort or a powerful key to unlocking smoother, more efficient running.

Let’s break down why cadence matters, how to measure it, and what you can do to improve it.

What actually is cadence?

Cadence is simply the number of steps you take per minute while running. It’s a metric that often gets overlooked, but it can have a huge impact on your injury risk and efficiency.

To work yours out, warm up first, then count your steps for a minute while running at your usual pace. Do this three times over 10–15 minutes and take the average. That’s your cadence.

Why does cadence matter so much?

A higher cadence generally means shorter, quicker steps. This reduces overstriding—which is when your foot lands too far in front of your body—and in turn, lessens the strain on your hamstrings, knees, and lower back.

Think of it this way: shorter strides reduce how far you’re reaching forward, which takes the pressure off your hamstrings and helps prevent pulling on the lower back. Overstriding also tends to increase vertical bounce (that up-and-down motion), which means more impact forces hitting your joints with each step. That can contribute to everything from IT band issues to patellar pain.

What’s a good cadence?

There’s no single magic number, but most running coaches and experts agree that 180 steps per minute is a solid target. If you’re under 160, that’s a red flag—especially if you’re also struggling with injuries.

Some runners naturally find a rhythm around 170, and that might be fine. But if you’re picking up niggles and sitting at the lower end of the scale, it’s a clear sign to pay attention.

For me personally, 180 is the goal. Getting there? Not easy. It’s like trying to shift out of a slow-motion dream state—my body fights me every step of the way. But I’m working on it.

How do you actually increase your cadence?

It takes time and consistency—it’s a skill, just like anything else. Here are a few tricks that help:

• Run to a beat: Use a metronome or music set to your target cadence.
• Think “hot ground”: Imagine the ground is on fire and you need to lift your feet quickly.
• Relax your upper body: The more relaxed your torso and arms, the easier it is to move efficiently.
• Quality over quantity: Dial down the mileage temporarily and focus on form.

Personally, I’ve cut back on my overall mileage and prioritised running with intention. I pause when I need to reset, and I’m learning to work with my body instead of against it—staying loose but purposeful.

It’s not easy—but it’s worth it

Yes, increasing your cadence feels awkward and mentally demanding at first. It’s like learning to drum faster or play a complicated piece on the piano. You need precision, but also fluidity. Too much tension and you’ll just make it harder on yourself.

Need help making the change?

At Maximum Mileage Coaching, we specialise in helping runners improve form, avoid injury, and run smarter—not just harder. If you’re fed up with recurring injuries or feeling stuck in a rut, we can help you implement these techniques in a structured, manageable way.