Running Cadence Calculator
Convert between cadence (steps per minute), stride length, and running speed.
Result
Target cadence
167 SPM
Recreational (160-170)
- Speed3.33 m/s · 12.00 km/h
- Stride1.20 m
- Strides per km833
Step-by-step
- Speed = 1000 m ÷ 300 s = 3.33 m/s.
- Cadence = (speed ÷ stride) × 60 = (3.33 ÷ 1.2) × 60 = 166.7 SPM.
- Band: Recreational (160-170).
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
170 SPM is a healthy target. Most beginners run at 150-160 with over-stride; bumping cadence up reduces injury risk.
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