Fitness
Stride Cadence in Running
Stride cadence is steps per minute while running. Modest increases can cut overstriding, but optimal cadence depends on pace, build, and terrain.
Stride cadence in running is steps per minute—often cited near 170–180 as a rough efficiency band, though optimal cadence varies by speed, height, and terrain. Small increases can reduce overstriding and impact stress when paired with shorter, quicker steps, not forced sprinting.
Change cadence gradually over weeks to avoid calf and Achilles flare-ups.
Common questions
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Should every runner aim for 180 steps per minute?
No—180 is a population average, not a rule. Increase five to ten percent only if video shows overstriding or injury history suggests impact issues.
Related terms
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