Running cadence is the frequency of your steps as you run, measured in strides per minute (spm). While there is no perfect single number, there is a range that you should aim for. Most recreational runners will have a running cadence between 150 to 170 spm, topping out at 180 spm. However, some experts suggest that the optimal running cadence averages between 165 and 180 spm. The conclusion of all the research is that a cadence of about 180 spm is the optimum rate all runners should aspire to achieve. However, it is important to note that each runner has a unique cadence based on a host of factors such as height, hip mobility, level of overall fitness, and running mechanics. Therefore, it is recommended to find the spm at which you feel your best and most efficient.

To determine your current running cadence, you can count the number of times your left foot hits the ground in 30 seconds, then double that to get the total for 60 seconds, then double that number again to get the total for both feet. Many watches now have the ability to measure your running cadence, and other wearable devices also measure running metrics, including cadence.

Improving your running cadence can help you run more efficiently and safely. A higher cadence can reduce the risk of injury, as you’ll spend less time making contact with the ground, which means less impact and possible overuse injuries such as shin splints. To improve your running cadence, you can try the following:

• Find your current cadence and then add 5 to 10 percent to it.
• Use a metronome or a running app that provides a beat to match your cadence.
• Focus on shortening your stride length, which will increase your turnover and propel you forward while wasting less energy.
• Incorporate cadence drills into your training, such as running at your natural cadence but adding in some cadence drills to work on pulling it up.

In summary, while there is no perfect running cadence, most recreational runners will have a running cadence between 150 to 170 spm, topping out at 180 spm. However, the optimal running cadence averages between 165 and 180 spm. It is recommended to find the spm at which you feel your best and most efficient. To improve your running cadence, you can try adding 5 to 10 percent to your current cadence, using a metronome or a running app, shortening your stride length, and incorporating cadence drills into your training.