Running Cadence: Small Changes, Big Relief
A simple tweak in your running cadence could save your knees from pain.
The Myth: Everyone Should Run with a 180 Steps Per Minute Cadence
Many running coaches tout a cadence of 180 spm as the magic number. But running form isn't one-size-fits-all. A 2013 study investigated how altering step rate affects knee joint forces. Runners completed trials at 90%, 100%, and 110% of their preferred cadence (Research PDF).
Key Findings
110% Cadence (Increased Step Rate)
Increasing step rate by 10% reduced peak patellofemoral joint stress by 14%, lowered hip and knee extensor muscle forces, and decreased stance-phase knee flexion. Essentially, taking more steps with shorter strides lessened the load on the kneecap.
The Biomechanics: Higher cadence reduces vertical oscillation (how much you bounce with each step) and ground reaction forces. With shorter stride lengths, your foot lands closer to your center of mass, resulting in less braking force and lower joint loading. The net effect is reduced stress on the patellofemoral joint - the junction between kneecap and thigh bone that commonly causes runner's knee pain.
90% Cadence (Decreased Step Rate)
Decreasing step rate increased joint forces and risked overloading knee structures. Lower cadence means longer strides, which typically involve greater impact forces and overstriding.
Comfort and Individualization
Some runners felt awkward at higher cadences. The best cadence is often individualized. While the 180 spm guideline has merit, your optimal cadence depends on height, leg length, running speed, and biomechanics.
| Cadence Change | Joint Stress Impact | Stride Length | Practical Effect |
|---|---|---|---|
| 110% (increased) | -14% patellofemoral stress | Shorter | Reduced knee pain |
| 100% (preferred) | Baseline | Natural | Individual comfort |
| 90% (decreased) | Increased joint loading | Longer (overstriding) | Higher injury risk |
Why Cadence Matters for Knee Health
The Patellofemoral Joint
The patellofemoral joint is where the kneecap (patella) glides over the groove in the thigh bone (femur). During running:
- Forces through this joint can reach 5-7 times body weight with each step
- Overstriding increases these forces by requiring greater knee extensor (quadriceps) activation
- Chronic overload contributes to patellofemoral pain syndrome (runner's knee)
How Higher Cadence Helps
- Reduced braking forces: Shorter strides mean foot strike closer to center of mass
- Less vertical oscillation: Reduced bounce decreases impact forces
- Lower knee flexion angles: Decreased quadriceps demand during stance phase
- Improved shock absorption: Better distribution of forces across multiple strides
Practical Tips for Adjusting Cadence
1. Measure Your Current Cadence
Before making changes, establish your baseline:
- Count steps for 30 seconds during an easy run, then multiply by 2
- Use a GPS watch with cadence tracking (most modern running watches include this)
- Download a metronome app to provide real-time feedback
- Film yourself running and count steps from the video
2. Increase Cadence Gradually
Don't jump from 160 to 180 spm overnight. Instead:
- Week 1-2: Increase by 2-3% (e.g., 160 → 164 spm)
- Week 3-4: Add another 2-3% (e.g., 164 → 168 spm)
- Ongoing: Continue small increments every 2 weeks until you reach 5-10% above baseline
- Maintenance: Once you find a comfortable higher cadence, maintain it consistently
3. Use a Metronome or Music
Auditory cues help ingrain new cadence patterns:
- Set a metronome app to your target cadence (match one foot strike per beat, or both feet for double the frequency)
- Find music with BPM matching your target (e.g., 170-180 BPM playlists)
- Start with short intervals (5 minutes) at the new cadence, then return to natural pace
- Gradually extend the duration of higher-cadence running
4. Maintain Pace, Adjust Stride Length
This is crucial: higher cadence means shorter strides, not faster running. To maintain your normal pace:
- Focus on quicker turnover, not pushing harder
- Let stride length naturally shorten as cadence increases
- Your overall speed should remain constant
- Think "light and quick" rather than "powerful and long"
5. Listen to Your Body
Monitor how your body responds to cadence changes:
- If knee pain improves: Continue with the increased cadence
- If new aches appear: You may be transitioning too quickly - slow down the progression
- Calf soreness is common: Higher cadence shifts some load from knees to calves; this usually resolves within 2-3 weeks
- If it feels very awkward: The change may be too drastic; reduce the increment
Cadence by Running Speed
Your optimal cadence naturally varies with pace. Here are typical ranges:
| Running Pace | Typical Cadence Range | Notes |
|---|---|---|
| Easy/Recovery (9-11 min/mile) | 160-175 spm | Lower cadence at slower paces is normal |
| Moderate (7-9 min/mile) | 170-185 spm | Where most runners spend training time |
| Tempo/Threshold (6-7 min/mile) | 180-190 spm | Naturally increases with speed |
| Interval/Race (5-6 min/mile) | 185-200+ spm | Elite runners often exceed 200 spm at race pace |
Who Benefits Most from Increased Cadence?
Runners with Patellofemoral Pain Syndrome
If you experience pain around or behind the kneecap, especially during or after runs, stairs, or prolonged sitting, increased cadence may provide significant relief.
Overstri ders
If video analysis shows your foot landing well ahead of your body, or if you have a pronounced heel strike, higher cadence naturally corrects this pattern.
Runners Recovering from Knee Injuries
Cadence manipulation is a common rehabilitation strategy to reduce joint loading during return to running.
Heavy Heel Strikers
Higher cadence typically promotes a midfoot or forefoot strike pattern, which may reduce braking forces.
When Not to Force Cadence Changes
- If you're injury-free: Don't fix what isn't broken; your natural cadence may be optimal for you
- Elite runners with efficient form: If your mechanics are already excellent, forced changes may disrupt efficiency
- Very tall runners: Longer legs naturally lead to slightly lower cadences; forcing very high rates may feel unnatural
- During recovery from lower leg injuries: Higher cadence shifts stress to calves and Achilles; consult a physio first
The Bottom Line: Running cadence isn't about hitting a magic number - it's about finding what works for your body. If you experience knee pain, particularly around the kneecap, a modest 5-10% increase in step rate can significantly reduce joint stress. Make changes gradually, use auditory cues to reinforce new patterns, maintain your normal pace, and give your body time to adapt. The goal is pain-free, sustainable running, not conforming to arbitrary standards.
Key Takeaways
- Increasing cadence by 10% reduces patellofemoral joint stress by ~14%
- There's no universal "perfect" cadence - optimal varies by individual and pace
- Gradual increases (2-3% every 2 weeks) minimize adaptation challenges
- Use metronomes or music to ingrain new cadence patterns
- Higher cadence shortens stride length while maintaining pace
- Benefits are clearest for runners with knee pain or overstriding patterns