“Should I increase my cadence?”
If you’ve spent any time in the running world, you’ve probably heard the advice: “Aim for 180 steps per minute.”
It’s one of the most widely discussed topics in running biomechanics—but it’s also one of the most misunderstood.
At Red Centre Health Focus, cadence is often one of the first variables we assess during a running assessment. Not because there’s a magic number, but because it provides valuable information about how you move and can help guide our assessment when considered alongside your training history, injury, goals and overall running mechanics.
Cadence forms one part of this bigger picture.
What is Cadence?
Cadence refers to the number of steps you take each minute while running.
Most recreational runners naturally run somewhere between 150 and 190 steps per minute, although there is considerable individual variation depending on running speed, height, leg length, experience and preferred running style.
Rather than focusing on achieving a specific number, we are interested in whether your cadence is appropriate for you.
Why do Physiotherapists Assess Cadence?
Running injuries are rarely caused by a single factor.
Current research consistently demonstrates that running-related injuries are multifactorial, with contributing factors including:
- Training load
- Sudden changes in mileage or intensity
- Previous injury
- Recovery
- Strength and tissue capacity
- Sleep and overall health
- Running biomechanics
When running speed remains the same, increasing cadence slightly generally results in shorter step length. Research has shown this can influence several biomechanical variables, including:
- Reduced braking forces
- Reduced vertical loading rate
- Reduced peak hip adduction in some runners
- Reduced loading at the knee in certain individuals
- Reduced vertical oscillation
These changes may alter how forces are distributed throughout the body.
Importantly, these biomechanical changes do not automatically translate into improved performance or reduced injury risk for every runner. This is why cadence should always be interpreted within the context of a comprehensive clinical assessment.
Is 180 steps per minute the Ideal Cadence?
In short—no.
The idea that every runner should aim for 180 steps per minute originated from observations of elite distance runners competing at race pace.
Over time, this value became widely adopted despite considerable differences between elite athletes and recreational runners.
Current evidence does not support a single “ideal” cadence.
Instead, preferred cadence naturally varies according to:
- Running speed
- Height
- Leg length
- Experience
- Individual biomechanics
- Training background
For many runners, attempting to force a cadence of 180 steps per minute may be unnecessary and, in some cases, may even feel less efficient.
Why is Cadence Often our Starting Point?
One of the reasons cadence is commonly assessed is because it is easy to measure and relatively easy to modify.
Unlike strength, tendon capacity or aerobic fitness—which require weeks or months of training—cadence can be adjusted immediately during a running assessment.
Where clinically appropriate, a small increase of approximately 5–10% above a runner’s preferred cadence may be trialled to observe whether it changes running mechanics or influences symptoms.
This isn’t about prescribing a universal cadence.
Instead, it’s a clinical trial during your assessment.
If a small adjustment results in improved movement or reduced symptoms during the assessment, it may become one component of your rehabilitation plan. If it doesn’t, we continue exploring other contributing factors.
Cadence is Only One Piece of the Puzzle
Changing cadence alone is unlikely to address every running injury.
Modern research suggests that successful management of running-related injuries requires consideration of multiple interacting factors, including:
- Training load
- Recovery
- Running technique
- Strength and conditioning
- Tissue capacity
- Footwear
- Previous injury
- Lifestyle factors
- Individual running goals
For this reason, we don’t simply measure cadence—we assess the whole runner.
What Happens During a Running Assesment?
Every runner is different, and every assessment is individualised.
Depending on your goals and presentation, your assessment may include:
- Training history and recent training load
- Injury history
- Running goals
- Video running analysis
- Cadence assessment
- Running biomechanics
- Strength assessment
- Functional movement testing
- Load management review
- Individualised rehabilitation and exercise planning
Our aim isn’t to change the way every runner runs.
It’s to understand your movement, identify factors that may be contributing to your symptoms, and develop a management plan that reflects your individual needs and goals.
The Bottom Line
Cadence is often one of the first variables we assess because it is measurable, modifiable and provides valuable insight into running mechanics.
However, there is no universally “correct” cadence, and changing cadence is not appropriate for every runner.
A comprehensive running assessment considers cadence alongside training load, tissue capacity, strength, recovery, biomechanics and your individual goals.
Understanding how these factors interact allows rehabilitation and running advice to be tailored to the individual—not to a number on a watch.
References
- Anderson L, Martin JF, Barton CJ, Bonanno D. What Is the Effect of Changing Running Step Rate on Injury, Performance and Biomechanics? A Systematic Review and Meta-analysis. Sports Medicine. 2023.
- Lopes AD, Mascarinas A, Hespanhol LC Jr, et al. Are alterations in running biomechanics associated with running injuries? A systematic review with meta-analysis. Brazilian Journal of Physical Therapy. 2023.
- Kulmala JP, et al. The “impacts cause injury” hypothesis: Running in circles or making new strides? Journal of Biomechanics. 2023.
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