Every runner I tested had the same problem

Nearly every runner I analyzed in the store yesterday had the same issue and most didn’t even realize it.

While testing a new pressure-sensing insole that streams data live to an iPad, one trend immediately stood out: low cadence. Almost every runner fell between 160–165 steps per minute, lower than ideal for most.

In today’s newsletter, I’ll explain why cadence matters more than you might think, how it affects performance and injury risk, and what you can do to improve it.

What is cadence?

Cadence refers to the number of steps you take per minute. Your running speed comes down to two things: cadence × stride length (how far you travel with each step).

You should be able to adjust both to regulate your speed — not rely solely on one.

The importance of good cadence

A systematic review by Schubert and colleagues (2014) found that changes in cadence and stride length can meaningfully affect running mechanics and help reduce injury risk.

Here are some key findings from that study:

• Higher cadence reduced knee extension at footstrike and led to lower peak knee flexion.
  This results in a taller running posture, rather than a “sitting-like” one.

• Cadence is inversely related to the horizontal distance at footstrike.
  A lower cadence leads to more braking force and less efficient running. A higher cadence brings the foot closer to your center of mass, reducing braking.

• Cadence is also inversely related to peak ground reaction force.
  A higher cadence means less impact per step — which can help protect against overuse injuries.

• There’s less vertical displacement of your center of mass at higher cadences.
  In other words, you bounce less and move forward more efficiently.

You might’ve heard of the “golden” 180 steps per minute, but that’s not realistic for most runners. Interestingly, this study found that just a 5% increase in cadence already led to noticeable improvements.

So don’t aim for perfection. If your cadence is currently 150, increasing to 155 or 160 can already make a big difference.

How to increase cadence

Here are two simple ways to start improving your cadence:

1. Add strides to your weekly training
Strides are short accelerations run at 90–95% of your max speed. They naturally push both cadence and stride length to the limit, making them an effective way to “teach” your body a faster rhythm.

I like to do 7×30 seconds on/off. The first 20 seconds feel comfortable, the last 10 get tougher. The same goes for the first five strides — the last two take more effort.

Want an easier version? Try 5×20 seconds on / 40 seconds off.

2. Use a metronome during easy runs
A metronome provides a clear, rhythmic cue to help increase cadence without speeding up. The key is to match the beat while keeping the same pace — meaning your stride length shortens slightly.

To avoid burning out, do this in short intervals. I recommend:

2 minutes of high-cadence running (e.g. 180 bpm), followed by 5 minutes of relaxed running.
You’ll likely notice your cadence remains slightly elevated even during the “relaxed” sections.

Do this in 1 or 2 easy runs per week. You can use a free metronome app or your running watch if it has one.

You can take it a step further with running drills to make your stride more efficient — just know it takes extra time and consistency on top of your current training.

Cadence and shoes

Improving cadence not only makes you more efficient — it also helps you get more out of your shoes, especially carbon-plated racing models.

So the benefits stack: better mechanics, lower injury risk, and more performance from your gear. Stick with it over time, and the PRs will follow.

Thank you for reading.

-Tim 👟