Running cadence for beginners: what it is and whether it matters

Running cadence is the number of steps you take per minute while running. For beginners, it’s not something to obsess over. If your steps feel short, light and quick, and your foot lands roughly under your body rather than far out in front, your cadence is probably fine. Only if you notice long, heavy, bouncy strides is it worth gently taking slightly smaller steps.

Here’s what cadence actually is, when it matters, and how to adjust it without turning your run into a math exercise.

What is running cadence?

Running cadence is how many steps you take in one minute of running, counting both feet. Some people call it “step rate” or “steps per minute”. Your phone or watch can measure it, and many running apps show it after a run.

That’s all it is: a count of steps. It’s useful as a hint about how you’re running, but it’s not a score.

What is a good cadence for beginners?

There’s no single good cadence for beginners. It depends on your height, your leg length, how fast you’re running and simply how your body likes to move. Taller runners often take fewer steps per minute, shorter runners more, and everybody takes more steps when they run faster.

You may have heard of a “magic number” that every runner should hit, often 180 steps per minute. Treat that as a loose idea from watching fast, experienced runners, not a rule for you. Plenty of happy, healthy beginners run with fewer steps than that, and forcing a number can make running feel awkward.

Why do people talk about cadence?

People talk about cadence because it’s an easy way to spot overstriding. Overstriding means reaching your foot far out in front of you with each step, landing heavily on your heel with a straight leg. It feels like braking with every step, and it can make running feel harder and jarring on your legs.

Taking slightly shorter, quicker steps naturally brings your feet back under your body. That’s the real point of cadence. The number is just a way to notice it.

How do I know if my stride is too long?

You can usually tell by how your running feels and sounds, no gadget needed. Look out for these signs:

• Loud, slapping footsteps, especially on a treadmill.
• A big bounce up and down with every stride.
• Your foot landing well in front of your knee, with your leg almost straight.
• A jarring feeling in your knees or shins as you land.

If none of these sound like you, your cadence is very likely fine. Leave it alone and enjoy running.

How do I improve my running cadence?

If you do want to change your cadence, change it by just a little: take slightly shorter, quicker steps, not a big leap. Small steps are the safest way to change anything about how you run.

1. Find your normal. On an easy run, glance at your cadence in your app, or count your steps for 30 seconds and double it.
2. Add a few steps. Aim for just a handful more steps per minute than your normal, not a big jump.
3. Practice in short bursts. Try it for a minute or two at a time during an easy run, then go back to normal.
4. Keep the pace the same. Quicker steps should mean shorter steps, not running faster.
5. Give it a few weeks. Let it become natural before changing anything else.

Music with a slightly faster beat can help you find a new rhythm. So can thinking “light and quiet feet”.

Does cadence matter more than other things?

No. For beginners, cadence matters far less than running at an easy pace, building up slowly and resting between runs. Those three things do much more to keep you running happily than any step count.

Here’s a rough order of what’s worth your attention:

Priority	What to focus on	Why
1	Run slowly enough to talk	Keeps runs comfortable and safe
2	Run 2 or 3 times a week, regularly	Steady running is how you improve
3	Build up a little at a time	Gives your legs time to get stronger
4	Comfortable shoes that fit	Fewer blisters and aches
5	Short, light steps	Helps if your stride is long and heavy

If you’re still working on step 1, our guide on how slow you should run is a better place to start than cadence. And for shoes, see running shoes for beginners.

Can changing my cadence prevent injuries?

Shorter, lighter steps can make running feel smoother, especially if you tend to overstride. But cadence on its own isn’t a cure for aches. Too much running, too soon, is a much more common cause of beginner pain.

If you have pain that’s sharp, gets worse as you run, or lasts more than a few days, see a doctor or physiotherapist rather than trying to fix it by changing your stride. Our guides to knee pain and shin splints have more on the common ones.

How can I check my cadence?

The easiest way is to let an app count it for you. The Run app shows your cadence along with your pace and distance, so you can glance at it after a run and see whether it changes as you get fitter. If you run with an Apple Watch, you also get live heart rate right on your wrist.

Most of the time, you’ll just notice it creeping up on its own as running feels more natural.

The short version

Cadence is your steps per minute. As a beginner, don’t chase a number. If your strides feel long, heavy or bouncy, take slightly shorter, quicker steps for a few minutes at a time and let it become natural. Otherwise, focus on running easy, running regularly and building up slowly. Your step count will usually sort itself out.