Running Cadence Calculator
Convert between cadence (steps per minute), stride length, and running speed.
Result
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How to use this calculator
- Enter your goal pace per km.
- Enter your typical stride length (most adult runners: 1.0-1.4 m).
- Read the target cadence for that combination.
About this calculator
Cadence is steps per minute (SPM). Most efficient distance runners hover at 170-185 SPM regardless of pace; cadence stays roughly constant while stride length grows with speed. Increasing cadence by 5-10% at the same pace tends to reduce vertical bounce and impact forces. The classic "180 SPM" target popularized by Daniels is a useful aim but not a hard rule.
Frequently asked
What is a good cadence for beginners?+
170 SPM is a healthy target. Most beginners run at 150-160 with over-stride; bumping cadence up reduces injury risk.
How do I measure stride length?+
Most GPS watches report it. Manually: count steps over a known distance (e.g., 100 m) and divide.
Should I cue cadence or stride?+
Cue cadence — research consistently shows that increasing cadence improves running economy more than extending stride.
Does cadence change with terrain?+
Slightly. On uphills cadence may drop a few SPM as stride shortens; on flat fast running it rises.
How do I increase my cadence?+
Use a metronome app at +5 SPM from your current cadence for short stretches. Build to +10 over weeks. Don't force it on long runs.
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