![]() ![]() This originated with legendary running coach Jack Daniels’ analysis of elite runners during the 1984 Olympics. It’s now generally accepted that there is no one-size-fits-all recommended running cadence it is dictated by your running mechanics, height, and strength.įor decades, it was accepted wisdom that 180 steps per minute ( SPM) was the optimal running cadence to shoot for.ġ80 steps per minute means each foot hits the ground 90 times every minute. Related: 7 Expert Tips For How To Run Faster.While everyone has a natural cadence and stride they gravitate towards, there can be advantages to shortening your stride and increasing your cadence – let’s look at that. Runner B has a slow cadence and long stride. ![]() Runner A has a fast cadence and short stride. Therefore, two runners can be pacing each other at the same speed, but with very different cadences. Running speed = running cadence (SPM) x stride length When talking about cadence and running performance, it’s important to consider it alongside stride length.Īfter all, your running speed is simply the combination of these two: ![]() How Cadence and Stride Length Affects Your Running ![]()
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