Practice your running cadence
Here we will guide you through what running cadence means, how you can measure and improve it, plus effective running drills and cadence intervals to try.
What is cadence?
Running cadence refers to the number of steps you take per minute (SPM) and is a key part of efficient running form.
By understanding cadence, measuring it, and training it regularly, you can get better running form, smoother pacing, and longer-term resilience.
How do you measure cadence?
There are three easy methods to measure your cadence:
Manual count:
- Count the number of times your right foot hits the ground in 30 seconds and multiply by 4.
- Then double it to get total steps per minute.
Running watch:
- Most GPS watches automatically track your cadence.
Apps and sensors:
- Metronome apps or running pods can give live cadence feedback during your runs.
How do you improve your cadence?
To work and improve your running cadence you should think about control and gradual progress, don't jump to a much higher cadence number too fast. Focus on consistency and increase by 5% at a time.
Here are a few examples you can add to your running routine to practise and improve your cadence:
- Cadence intervals - example further down in this article.
- Uphill running - Check out our article on hill repeats for more inspiration and tips.
- Running drills - see tips on running drill exercises below.
Running drills
A great warm up before your run and also great exercises for developing cadence, coordination, and neuromuscular activation.
High knees
Time & sets: 30 sec x 3 sets
Cadence benefit: Trains quick turnover and promotes a higher foot lift pattern
Quick feet
Time & sets: 15 sec x 3 sets
Cadence benefit: Stimulates neuromuscular reactivity and leg speed
Heel kicks
Time & sets: 30 sec x 3 sets
Cadence benefit: Reinforces efficient leg recovery and rhythm in the back phase of your stride
Stair jumps
Variations: Single-step hops, two-step jump or jumping step after step without stopping in between.
Time & sets: 6 jumps x 3 sets
Cadence benefit: Builds leg power and ground contact reactivity, which is essential for quicker strides
Cadence intervals
A cadence interval is a type of running interval where the goal is to increase the number of steps per minute (cadence) without necessarily increasing speed. The focus is on faster, lighter, and more efficient steps – not faster running pace.
The goal is to improve running technique, reduce ground contact, and reduce the risk of injuries caused by heavy/long strides.
Cadence interval tips:
Use a metronome app or music playlist with set BPM (beats per minute) matching your target cadence.
If your usual cadence is 165, aim to increase by 5–10% (so around 173–180).
Focus on shorter steps, faster turnover, and light foot contact with the ground.
Below you will find an example of a cadence interval to try on your next run.
Warm-up: Some mobility stretches and10–15 minutes light jog
Interval: 1 minute running at your target cadence (for example 180 steps/min)
1 minute jogging or walking for recovery
Repeat for 6–10 rounds
Cool down: 5–10 minutes easy jog or walking
Foot placement & running technique
Form and control always comes before speed. Maintaining proper technique and gradually increase volume as skill improves will give you the best results, and minor the risk for injuries.
Here are some quick tips on running technique, posture and foot placement:
Stay tall, lean slightly forward from the ankles, and engage your arms.
Short, quick steps with light foot contact help your cadence rise naturally - think of it like your feet are tapping the ground.
Try to land your foot under your body, not way out in front.
Let your foot touch the ground lightly, more with the middle of your foot.
Shorten your stride slightly to prevent overstriding which can slow you down.
Keep your feet landing straight under your hips, not crossing in front of each other.
If you want more inspiration and tips, check out our articles on running technique and Plyometric training.
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