Speed, Stride Length, and Cadence


Cadence (AKA stride rate) is the number of steps you take per minute. Speed is how much distance you cover in a specific amount of time. In the U.S. this is minutes per mile pretty much everywhere else it is minutes per kilometer. Stride length is the space between your front toe and your rear heel at their widest during a step.

What’s so important about cadence?

A higher cadence reduces injury by lowering the impact of each step. It also allows you to maintain a faster pace for longer because you are a more efficient runner. Most elite runners have a cadence of 180 steps per minute or more. Most recreational runners are running at a 160-170 cadence. You can figure out your cadence by counting each time your right foot hits the ground in one minute while you are running, then times it by two.

Running with a higher cadence automatically results in shortening your stride length and reduces the amount of time you spend in the air. Because of these two things, it reduces the amount of force you hit the ground with and thus reduces the risk of injury. As for efficiency, a faster cadence means less hang time and a less forceful toe off. Over distance, this reduction of energy will help maintain a higher speed.

How do you increase your cadence?

Not everyone should run at a 180 cadence. Beginning runners and runners who typically run an 11-minute mile or slower, should focus on making sure they have proper form and are not over striding before increasing cadence.

The easiest way to increase cadence is by paying attention to it. First figure out what your cadence is currently. Famed running coach, Jack Daniels, suggests running as if you are running on eggshells. Another option is to listen to music with a 180 cadence or a metronome set at 180 beats per minute. Basically, you want light quick steps. When you are first working on increasing your cadence, start with a five percent increase as a goal. So if you run at a 160 cadence, increase it to a 168. If you’re at 166, increase to 174 and so on.

Are cadence and speed connected? Yes, but cadence isn’t the only way to increase your speed. Another way is to make sure you have good hip strength and mobility. Hip strength prevents multiple common injuries such as shin splints, runner’s knee, and ITBand syndrome. When it is combined with mobility, it increases your stride length and power.

I know, I know, I just said you want a shorter stride length. However, with all things running there is no one right way to do things. The thing to be wary of when increasing your stride length is over striding. If you are landing on your foot when it is way out in front of your body, you’re over striding. Over striding causes impact forces to move through your body incorrectly causing injuries to tendons and bones. The increase in length comes from the back swing. In other words, how far back your hip extends before you pull your foot forward for the next step.

You can find hip exercises under my strength-training tab above. Stretching is going to increase your hip mobility. You need to stretch your quads, hamstrings, and hip flexors.

As with changing anything in the way that your body runs, take it slow and pay attention to how you are feeling.

3 thoughts on “Speed, Stride Length, and Cadence

  1. Judge Jeffrey Noland December 22, 2015 / 4:41 pm


    Really good Blog!!!

  2. Melissa @ See Dav Run December 22, 2015 / 10:42 pm

    Great emphasis on form and strengthening (esp the hips!). The exercises are super helpful, and once you start them, you notice a difference in quality of runs and recovery pretty quickly.

  3. Lizzy January 5, 2016 / 9:03 pm

    Great article!

    Have to agree with the strengthening also! That worked wonders for me during a really bad outbreak of shin splints I had last year, I focused equally as much on strengthening my hips, back and core muscles and I saw a huge improvement in my form which I believe is why I havent had another outbreak since.

    I never realised this would work though at first, its all about educating yourselves people, read blogs like this and http://howtostopshinsplints.com to make sure you don’t have to go through periods of no running and excruciating pain!

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