Running Cadence: What It Is, How to Measure It, and How to Improve It

When you run, it’s not just about speed or distance. There’s a key factor that can help you improve your technique, avoid injuries, and become a more efficient runner: cadence. But… what exactly is it?

Cadence is the number of steps you take per minute while running. In other words, it’s the rhythm of your feet. While it may sound technical, it’s quite simple to understand: if you take 160 steps in a minute, that’s your cadence. And yes—it affects your performance more than you might think.

The ideal cadence varies from person to person, but many experts agree that a cadence close to 170–180 steps per minute is optimal for improving efficiency and reducing joint impact. A higher cadence often means shorter strides and less bounce, which helps prevent injuries.

There are several ways to measure your cadence:

* Sports watches – many now include this metric automatically.
* Running apps – like Strava or Nike Run Club.
* Old school method – count your steps for 30 seconds and multiply by 2.

Remember, it’s not about running faster—it’s about adjusting your rhythm. Here are some #BGRtips to help:

* Listen to music with 170–180 BPM and try to match your steps to the beat.
* Do technique drills, such as high knees or butt kicks.
* Focus on your foot strikes during easy runs—make it mindful and gradual.

As we celebrate the 10th anniversary of the BGR, we want you to run stronger, more mindfully, and more connected to yourself. Working on your cadence not only improves your running—it helps you enjoy the journey more.

Are you ready to give it a try on your next training run, Bimbo Global Runner?