Running Cadence Calculator
Work out your running cadence — steps per minute — and understand its role in form.
The rhythm of your stride
Cadence is how many steps you take per minute while running, a simple measure of your stride rhythm that features in discussions of running form and efficiency. This works out your cadence from your steps and time, so you can see where yours sits.
Enter your steps and time to work out your cadence.
Cadence, efficiency and injury
Cadence gets attention because a very low cadence often goes with overstriding — landing with the foot too far ahead of the body — which can be less efficient and is associated with greater impact and injury risk. Gently increasing cadence, taking slightly quicker, shorter steps, is a commonly-suggested tweak to improve form. That said, there is no single ideal cadence for everyone; it varies with height, leg length, pace and individual mechanics, so the often-quoted target is a rough guideline, not a rule to force. Small, gradual changes are wiser than abruptly overhauling your stride. This is general running information; if you have persistent pain or injury, a physiotherapist or sports professional is the right source of guidance.
Questions & answers
Why does running cadence matter?
A very low cadence often goes with overstriding, which can be less efficient and linked to higher impact and injury risk, so it features in form discussions.
Is there one ideal cadence?
No — it varies with height, leg length, pace and mechanics. The often-quoted target is a rough guideline, and changes are best made small and gradual.
Is this medical advice?
No — it is general running information. Persistent pain or injury is best addressed by a physiotherapist or sports professional.