Cadence – the number of steps you take per minute – can have a surprisingly big impact on your running performance, injury risk, and comfort.
Quick Takeaways:
So, What Is Cadence, Exactly?
Cadence is the number of steps you take per minute while running. Simple, right? If your smartwatch or Strava tells you you’re running at 172 steps per minute, that’s your cadence. It’s often paired with stride length to determine how you move over the ground.
But cadence isn’t just a number on your watch — it’s a key piece of your running technique that influences how much impact force your body absorbs, how efficiently you move, and how likely you are to pick up an injury.
There’s no one “magic number,” but most recreational runners naturally land between 160–180 steps per minute. Your exact cadence depends on:
- Your height and leg length
- How fast you’re running
- Your experience and fitness level
And contrary to what some online coaches say, there’s no one-size-fits-all. But… there are some clear patterns in the research when it comes to injuries and performance.
The Science: What Happens When You Increase Cadence?
It’s not about running faster — it’s about taking quicker, shorter steps rather than longer, heavier ones. Increasing your cadence by just 5% (that’s around 8–10 steps more per minute) can:
- Reduce joint loads at the knee by up to 20%.
- Minimise vertical oscillation (that’s the “bounce”).
- Helps you land more softly and smoothly when your foot hits the ground, instead of creating a harsh, jarring stop each step (less stress on your joints and muscles).
- Help you avoid overstriding, where your foot lands too far in front of your body
Overstriding and high impact forces are major contributors to common injuries like:
- Runner’s knee (patellofemoral pain)
- Shin splints (medial tibial stress syndrome)
- ITB syndrome
- Hip pain
- Stress fractures
Research consistently shows that these injuries often come from repeated loading patterns that your body can’t tolerate over time. Adjusting cadence is one simple – but powerful – way to redistribute that load.
But Won’t It Feel Weird?
Yep — at first. Your body naturally chooses a cadence that feels easiest. So when you try to change it, it might feel awkward or even harder. That’s totally normal.
But with a structured approach and some repetition, most runners adapt well and report:
- Less pain and discomfort
- Better posture and foot placement
- A smoother, more “rhythmic” run
- Fewer flare-ups of chronic issues
It’s a short-term adjustment for a long-term gain.
How a Running Physio Helps You Improve Cadence
This is where the magic really happens. A running physio doesn’t just tell you to “run faster” or “increase your steps.” At our Rozelle and Panania clinics, we take a data-driven approach.
Here’s what that looks like:
1. Running Assessment
We use tools like video gait analysis, slow-motion playback, and real-time cueing to understand your running mechanics.
2. Cadence Tracking & Retraining
We’ll calculate your current cadence, then help you find the sweet spot. You might use music with a matched tempo, a metronome app, or verbal cues like “quick steps” or “short and light.”
3. Tailored Rehab & Strength Plan
If your body can’t sustain a higher cadence yet, we’ll get to the root of why. Weakness? Limited mobility? Poor foot control? Your plan will target it.
A Real-Life Example of a Local Runner: Meet Sophie
Sophie, a 39-year-old recreational runner, came to us with recurrent shin pain. She’d tried new shoes, massage, and stretching, but nothing stuck.
Her assessment showed:
- Cadence around 154
- Overstriding on her left side
- Weakness in hip stabilisers
We worked through:
- Cadence cues using a metronome to hit 165
- Shorter runs with focus on form
- Strength work for hips and calves
- Gradual increase in distance and pace
After 6 weeks? No shin pain. After 10 weeks? She completed her first pain-free 10K in over a year. And cadence? Sitting at a comfortable 166–168 now.
Should You Change Your Cadence?
You don’t need to obsess over every number, but cadence changes can be helpful if:
- You often feel knee, shin, or hip pain after running.
- You’ve had recurring overuse injuries.
- You’ve been told you’re an overstrider or land heavily.
- You feel “stuck” with form or performance.
Increasing cadence can help you run with less force and more control — but you want to do it gradually and with the right support.
The Role of Strength and Mobility
Here’s the part most people skip.
To support a higher cadence, your body needs to be strong and mobile enough to absorb loads more frequently. That means:
- Strong calves and glutes to control push-off and absorb impact.
- Good ankle mobility to allow smooth landings.
- Hip stability to keep your stride controlled.
- Core endurance to maintain posture through your run.
Without that, you might end up compensating in ways that cause more problems. That’s why we pair cadence work with a smart strength plan — not one-size-fits-all, but tailored to how you run.
Cadence and Fatigue: The Late Run Trap
Ever notice your form falling apart at the end of a long run? That’s fatigue — and one of the first things to drop is cadence.
As you tire, your stride gets longer and slower. You land harder. Your joints take more force. This is when injuries often sneak in.
By improving your cadence and muscular endurance together, you protect your body even when you’re deep into your long run or race.
Try This on Your Next Run
Here’s a simple way to start experimenting:
- Warm up for 5–10 minutes.
- Choose a short 500m segment.
- Use a metronome app or music track at +5% your normal cadence.
- Focus on cues like “quick steps” or “light and fast”.
- Check in with how it feels — your stride should feel shorter and lighter.
Still not sure if you’re doing it right? That’s where we come in.
Final Thoughts
Cadence isn’t a magic fix — but it’s one of the simplest, most effective ways to improve your running mechanics, reduce injury risk, and make running feel smoother.
Whether you’re just starting out, training for a race, or recovering from an injury, understanding how your body moves (and how to fine-tune it) can make all the difference.
You don’t need to figure it all out alone. A running assessment with one of our physios at Rozelle or Panania can give you the tools, feedback, and personalised plan to help you run pain-free and with more confidence.
Need Help?
Book a running assessment at iMove Physio. We’ll help you understand your cadence, fine-tune your form, and put together a plan to help you run smoother, faster, and with fewer injuries.
