Cadence, also called step rate or stride frequency, is a measure of how quickly steps are taken during walking or running. It is typically expressed as steps per minute (steps/min) and is one of the two primary factors that determine locomotion speed, along with stride length.
Typical Cadence Values
Walking:
- Average comfortable pace: 100-120 steps/min
- Brisk walking: 120-140 steps/min
- Very fast walking: 140+ steps/min
Running:
- Recreational joggers: 150-170 steps/min
- Trained distance runners: 170-180 steps/min
- Elite distance runners: 180-190+ steps/min
- Sprinting: Can exceed 220-240 steps/min
Calculating Cadence
Cadence can be calculated by:
- Counting the number of times one foot (or both feet) contacts the ground over a measured time period
- Dividing the total number of steps by the time in minutes
- Using motion sensors or video analysis software for automated counting
The 180 Steps/Minute Rule
A common recommendation in running is to aim for a cadence of 180 steps per minute or higher, as research suggests this may:
- Reduce impact forces on joints
- Decrease injury risk, particularly to knees and hips
- Improve running economy and efficiency
- Reduce over-striding (excessive stride length)
However, optimal cadence varies by individual based on height, leg length, speed, and biomechanics.
Relationship Between Cadence and Performance
Speed = Stride Length × Cadence
To increase speed, runners and walkers can:
- Increase cadence while maintaining stride length
- Increase stride length while maintaining cadence
- Increase both (though this typically increases effort substantially)
Many coaches emphasize increasing cadence rather than stride length because over-striding can lead to:
- Increased braking forces at foot contact
- Greater impact loading
- Higher injury risk
- Reduced efficiency
Clinical and Training Applications
Monitoring cadence helps:
- Identify and correct over-striding patterns
- Rehabilitate running injuries by reducing impact forces
- Optimize training by finding each individual's efficient cadence
- Detect fatigue (cadence often decreases when tired)
- Track improvement over time
Video Analysis of Cadence
Using video analysis to measure cadence requires:
- Recording of sufficient duration (at least 10-20 steps for accuracy)
- Clear visibility of foot contacts
- Frame-by-frame analysis or automated motion tracking
- Careful attention to counting methodology (single foot or alternating feet)
Many modern video analysis tools can automatically detect and count foot contacts, making cadence measurement quick and accurate. Comparing cadence across different speeds, surfaces, or training periods provides valuable insight into movement patterns and training adaptations.