Fitness
Stride Rate
Stride rate is running cadence in steps per minute. Modest increases can cut overstriding for some runners when changed gradually with form cues.
Stride rate is steps per minute—cadence—during running. Slightly quicker turnover can reduce overstriding and braking forces for some runners, while others are efficient at lower rates.
Use a metronome or watch alerts and adjust five percent at a time.
Common questions
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What stride rate should runners aim for?
Many road runners land near 170–180 steps per minute on flats, but optimal rate is individual. Change cadence gradually—five percent at a time—to avoid calf overload.
Related terms
Put Stride Rate into practice
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