As my running has progressed, I have noticed my stride lengthening and my pace increasing but I hadn’t been thinking about cadence. Today I was passed by a guy whose strides were shorter, his pace was quicker and his cadence was quite a bit higher than mine
This has prompted me to wonder what the benefits of a higher cadence and shorter stride length are, if any, and whether I should just carry on as I am or whether I should look at shortening my stride and increasing my cadence. What are people’s thoughts?
Written by
SeeJillRun
60minGraduate
To view profiles and participate in discussions please or .
I’m no expert, but happy to share my thoughts: either an increase in cadence or an increase in stride length can lead to an increase in speed - but I’m not sure that they have to be mutually exclusive. An increase in cadence puts more pressure on your cardio function - whereas an increase in stride length demands more of your leg muscles. So I guess it’s whatever feels best for you. If you’re interested, Jeff Galloway has created some cadence improving ‘drills’. I’m sure they’re Google-able - but basically, you count how many times say, your left foot touches the ground in 30 seconds, then jog for a few minutes ... then time it again, trying to add one or two extra steps in the 30 seconds... repeat three or more times... and over time (days/weeks, I mean) you will get to a point where you can’t squeeze any more steps in... then the task is to make that number of steps feel ‘natural’!!! Hope this helps x x
Ah that’s interesting. I tried running at the guy who passed me’s cadence but it felt really unnatural n efforty. My legs definitely prefer the increased stride length but I like the idea of working my cardio function a bit harder. Will do a bit of Googling n see what drills I can find. Thanks! X
I think I have a natural cadence which rarely varies much, speed is generally controlled by stride length. The exception is for a flat-out sprint when I try to increase both, but that’s usually reserved for crises or opportunities on the hockey pitch 🏑 , rare when running.
I have tried dropping cadence and using my normal stride length when running with Dexy, but it’s much more comfortable to maintain cadence and chop stride length.
Finally, you need to avoid over-striding at all costs - that can lead straight to the IC ☹️
Without actually running I’m not sure exactly what I do. I think I have probably hit a comfortable cadence but if I want to slow my pace I think I just shorten my stride length. I know when I tried the cadence of the guy who passed me I had to shorten my stride considerably n it just didn’t feel comfortable, although my speed seemed to increase. I think I’ll experiment a bit once I finish with Ju-Ju’s plan n see what changing things up does
I've read stuff written by running coaches that make the comparison with cycling – it's better to keep the legs moving relatively quickly and not pushing too hard. Obviously on a bike you change gear – when running the equivalent would be to take shorter paces going uphill.
Apparently sports scientists have demonstrated that a cadence of 180 steps per minute is optimal. Longer stride lengths increase the risk of injury.
I've done a lot of running at 180 with a shortish stride length and so when I work on increasing my pace it's by lengthening my stride. My experience is that it increases my heart rate.
I don’t think I’m doing anywhere near 180 lol. I just tend to go with my comfortable stride length and shorten it if I want to go slower. I have seen people doing tiny rapid steps, presumably to maintain a high cadence but I just find it uncomfortable and hard work 🥵
Wow, i’m impressed! I haven’t even got to 5k yet, let alone that kind of distance lol. I’m nowhere near being able to do that kind of cadence, it takes me 20 minutes to do a mile 😂
Seriously, getting into the habit of a 180 cadence (with short/shuffle steps) while I was doing C25K helped me to progress. Jeff Galloway (of run/walk fame) recommends short strides and a quicker cadence when you're tiring as it's more efficient.
If I tried moving my 6’5” 103 kg at 180 for more than a minute I’d either get a place in the NZ rugby team or be arrested for frightening walkers!🙀 I’m about to do 8 km at a modest 155.
Unfortunately I have no idea Jill 🤣 but I know I have a short stride rather than long and find it more comfortable and can go faster without straining 🏃♀️
I’ve no idea if mine’s long or short, I just know it’s longer than it was when I first started lol. I can run at my natural stride length now so it’s nice n comfortable 😃
I can't comment on what's "right" (if there is such a thing) but I can tell you that the C25k+ stepping stones podcast is interesting in that it asks you to run in time with the music and then the music gets gradually faster. I found it challenging and fun to do. Must try it again when I get back to running as I seem to run at a very level cadence and I wonder if I might get some easy speed gains at a higher tempo.
I haven’t tried the C25k+ podcasts cos I’ve a feeling I’ll hate the music lol. Might give it some thought though once the magic plan is done. Thanks for your input 😊
Well the music isn't offensive, it's just a bit bland. Personally, I don't much mind as I'm focused on the challenge of keeping up!
I'm down to 1 crutch now and hopefully I'll be off that over the next few days and can start introducing some walking. I so miss my walk to work - almost more than the running!
Bland IS offensive lol 😂I’m not sure I could keep up without giving myself headache in these temperatures but I might give them a try
Happy to hear that things are improving. You must be going a bit stir crazy not being able to get out n about easily. Fingers crossed you can get rid of the crutch then! 🤞🤞
I'm doing OK thanks - can get around fine if I leave a little extra time. Think the crutch will be going in the cupboard at the weekend, the way I'm feeling.
Hi Jill, I’m a naturally short strided runner and I’ve just looked back over my varying length recent runs (3 x 5ks - two being PRs - and a 17k) and my average cadence has ranged from 165spm for the long run to 172spm for one of the PRs.
If I tried to lengthen my stride unnaturally, I know it would throw me. 🏃♀️🏃♀️🏃♀️🏃♀️
I have no way to gauge my stride length or my cadence other than manually, I’m sure I’d get bored of counting though. I do like whatever mine is, it’s nice n comfortable but perhaps I might benefit from changing things up a bit. It’s a dilemma for sure lol
We all have a natural cadence so changing it can take time and you should do so very gradually to avoid the old IC. But a higher cadence means there is less ground contact time and therefore lesser risk of injury so a higher cadence is usually the way to go. Your feet should land in line with your hips do don’t overstride as that puts pressure on your Achilles.
The longer you run and the more miles you get in your legs will increase your cadence naturally. Go with the flow 🙂🏃♀️🏃♀️
That’s music to my ears! I’d like my cadence to increase but equally I don’t want to be trotting along like the high cadence folk I’ve seen recently as it’s really uncomfortable n tiring too. May have a play with my cadence but I’m definitely comfortable with how I’m running n if that will just increase it naturally then it won’t feel so weird. Thanks!
I've been reading a few articles about cadence and foot strike, and I actually think that they're just indicators of whether you're working with or against gravity.
Foot strike
I've seen experts talk about how heel striking isn't a problem as long as you're landing close to your centre of gravity. The reason why heel striking is 'bad', is because usually it means the runner is landing too far forward, working against gravity and actually slowing themselves down.
Posture.
You should lean forward, this is important because it produces a 'controlled fall'..
"lean should be in alignment from the ankles all the way up the spinal cord to the top the runner’s head."
So not leaning from the waist, this changes the centre of gravity and makes running inefficient.
Cadence
"If you have a low cadence you're likely to also have a long stride. Runners who over-stride tend to lock their knees and slam their heels to the ground on every step. This slows you down."
I don't really know if this is helpful or even correct... But it's what's in my head. 🙄😵🤪🥴
Ooh thanks, that’s really interesting n very helpful. I have noticed that on the days my legs decide they’re upping the pace I do lean forward. I don’t think I overstride as I’m landing lightly (unless I’m tired lol). Will have a read later on. Thank you!
I naturally have a high cadence. Just back from 10 hours in the car so went for a slow-as-anything 5km run about 90 minutes after roast lamb. Aimed for 6minute pace, and my average cadence was 171 spm. Peaked at 200 in the final sprint. I’ve suffered from niggly achilles and avoid lengthening my stride. I find that planting my foot further forward makes me heel strike and become heavy landing. But that’s just my bad running posture.
I hated C25K+ speed podcast & never understood why. I’d been running 2 years before I realised that the BPM of the tracks was too slow for me 😀
I started C25K with music of around 140bpm and found that was too slow. I went up to 150 and found that quite nice. After I graduated I have increased the speed of the music. There are loads of playlists on Spotify with the bpm in the title. I now run around 170-175bpm to do 5k and deliberately choose a 150bpm playlist if I want to run further and slower. As a rough guess to your cadence if you don’t have a watch that tells you, find a song that you feel really comfortable running to and google it’s bpm.....
That’s a really useful tip, thanks. I think my cadence is probably pretty low as the people with higher cadence seem to have a much faster pace than me. I’m currently doing around 19-20 minute miles 😂😂
It was great to see this question pop up on my Daily Digest email this morning. I went to a cadence training session last night with the running club. We all had our cadence measured, and then as a group, helped each other look at our running styles.
Most of us were around 160, but were leaning forward, heavy footed or struck our heels as we ran. We tried many activites to focus on our running, posture and feet positions, and, although felt strange and silly at times, it did help to increase cadence.
The coach always runs at around 180, on a little run, we had to follow him and keep in step, we automatically reduced our stride trying to keep up. I’m going to be ‘foot watching’ now and try to fall in pace with these higher cadence runners.
So many things to remember - but hopefully it will just be a relaxed, natural run in time.
I use an app called run tempo. It beeps a at me every time my left foot hits the ground. I started with it at 80 so that was 160 steps per minute. I’ve since gone up in increments to 87 which feels about the right cadence for me. My stride is now lengthening but with the same cadence.
You could set it to beep every footstep but that would be too irritating. Now I need to find music with a similar beat but at least I know what beat.
I’m addicted to the Zombies, Run app lol. I got bored with music after a bit, I prefer something a bit more absorbing so it Zombies or podcasts usually
ok so read all the posts and to me I feel just run as you feel comfortable doing. If it feels unnatural then that is because you run at a certain stride and your body likes it. Yes you could extend your stride and push your body into doing something that it really is not comfortable with but please don't overthink this. I am a short stride runner, back I the day that got me through the London marathon overtaking those at the end that were off at some pace and then died on their legs. Short stride or long stride with strength will come endurance and with time (and I mean months and months) of basic running will come stamina and speed. Happy running all
That’s great advice 😊 I plan to continue as I am but may experiment a little if the mood takes me. Really I just wondered what difference it made running at a higher cadence than I do but I know there’s no way I could run the way I see some people running, when I tried it i quickly realised I wouldn’t be able to sustain it. I am curious what my cadence is now though lol, I think it’s pretty low 😂😂
I have a short stride (under a metre) and high cadence (180+) as I remember Oldfloss saying to take small, light steps.
Music is the easiest way to increase footfall; try running in time to Tusk (Fleetwood Mac), Rock Lobster (B52s) or I’m a Believer (Monkees), all 180bpm and great motivating tunes!
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Question about "cadence"
A wet return to Park Run
New Shoes, New Cadence
Cadence testing 
