Q1: What does cadence mean in running? What is SPM in running?
Cadence just means how many steps you take per minute while running. You’ll often see it called SPM – steps per minute. Think of it as your rhythm.
If your cadence is 170 SPM, that means both your feet are hitting the ground a combined 170 times every minute.
Here’s the deal:
- Faster cadence = shorter, quicker steps
- Slower cadence = longer strides, and often more pounding
But don’t go chasing some “perfect” number. Cadence is personal.
- Recreational runners: 160–170 SPM at easy pace
- Elites: Often hit 180+ SPM when racing (but slow down too when jogging)
So yeah—cadence = step rate. And SPM is how we measure it.
Simple stuff, but super useful when you start dialing in your form.
Q2: Is 180 SPM the ideal running cadence for everyone?
Nope. 180 SPM isn’t some magical number every runner needs to hit.
That whole 180 idea took off after coaches noticed elite Olympic runners cruising at that cadence during races. But guess what?
They’re elites. They’re flying.
You, me, and most runners aren’t always running sub-5-minute miles.
Your cadence depends on:
- Your pace
- Your height
- Your fitness
- Your form
- And a dozen other factors
If you’re running a 10:00/mile, trying to force 180 SPM might just feel awkward. I’ve seen beginners feel stiff and robotic trying to match that.
Here’s what I tell the runners I coach:
Aim for efficiency, not numbers.
If you’re overstriding and landing way in front of your body, bumping your cadence might help. But whether that’s 172 or 184 doesn’t matter much. Let your body guide you.
Even pros drop cadence on recovery runs and ramp it up on speed days.
Context matters.
So no, 180 isn’t “ideal” for everyone. It’s a decent reference point—but not a rule to live or die by.
Q3: How can I measure or check my running cadence?
You’ve got two ways: old-school and techie.
Old-school:
Go for a run and count how many steps you take in 60 seconds (both feet).
Or count just your right foot for 30 seconds and double it.
Example: If you count 40 steps with your right foot in 30 seconds, that’s 80 total per side—so 160 SPM.
Do it a few times to get an average. I do this sometimes during cooldowns just to check in.
Tech route:
Most GPS watches (Garmin, Coros, Polar, Apple Watch, etc.) track cadence automatically. So do apps like Strava and Nike Run Club.
- You’ll see “Average Cadence” after your run
- Some devices even show real-time SPM
- Foot pods or chest straps = more detailed data (but not necessary for beginners)
My advice? Use a mix. Count manually every now and then to stay in tune with your body.
And check your post-run data to spot patterns.
Q4: What is a “good” running cadence? Is 163 SPM good or bad?
Short answer: 163 is totally fine. Seriously.
There’s no “good” or “bad” number. It depends on you—your pace, your build, your form.
Most runners fall between 150 and 180 SPM for easy runs. A cadence around 163 is right in that moderate range.
One study I saw on RunnerClick broke it down something like this:
- 153–163 SPM: slower paces (bottom percentile to about 30th)
- 164–173 SPM: mid-pack
- 174+: fast, often seen in competitive runners
So 163? That’s not low, not high—it’s a middle-ground number.
If it feels smooth and you’re not landing heavy or way ahead of your hips, then keep rolling with it.
Now, if you’re feeling clunky or constantly sore, it might be worth nudging cadence up a bit.
But don’t obsess. A lot of runners cruise at 160-something for years without issues.
Q5: Does increasing cadence make you run faster?
It can, but not in the way most people think.
Speed = stride length × cadence.
So yes, if your stride stays the same and you step faster, you go faster.
But in real life, when you raise cadence, stride length usually shortens a bit—and that’s not a bad thing.
It often means you’re:
- Fixing overstriding
- Landing more underneath your body
- Becoming more efficient
Most runners I’ve coached don’t magically gain speed by boosting cadence alone.
But they do feel smoother.
- Less pounding
- Less wasted energy
And that adds up—especially over distance.
So yes, higher cadence can help you run faster, mostly by making you more efficient. But it’s not a silver bullet.
You still need to:
- Build your aerobic engine
- Strengthen your legs
- Train smart
I always say:
Don’t expect to shave 30 minutes off your marathon just by changing your step rate.
That’s like slapping a turbo sticker on your car and hoping it goes faster.
Put in the work. Cadence is just one piece of the machine.
Q6: Should beginner runners worry about cadence?
Honestly? Not right away.
If you’re just starting out, your job is to:
- Build a habit
- Run consistently
- Stay injury-free
Don’t get bogged down in numbers yet—especially not cadence.
In the beginning, most people shuffle a bit. That’s fine.
As you get stronger and run more, your cadence usually improves on its own. I’ve seen runners go from 150 to 170 naturally, just by running 3–4 times a week for a few months.
I usually tell new runners:
Forget the data for now. Just get out the door. Keep showing up.
Once you can run a few miles comfortably, then start playing with form and cadence.
If you’re really curious, just check your watch or app after a run. If you’re way down in the 140s and feel like you’re bounding all over the place, try quickening your steps a bit.
But no need to drill or force it.
Later on, when you’re chasing PRs or running longer races, cadence can become a great tool for improving efficiency.
But early on? It’s all about putting in the miles without breaking down.
Your Turn:
What’s your current cadence? Have you ever tried tweaking it?
Drop a comment and let’s chat about what’s working—or not working—for you.