Running Cadence Drills

Running cadence, or stride rate, refers to the number of steps you take per minute. Research suggests that many recreational runners would benefit from a slightly higher cadence, as this can reduce the impact loading on the knees and hips while improving overall running efficiency.

Understanding Running Cadence

While the often-cited ideal cadence of 180 steps per minute is an oversimplification, most running experts agree that many runners over-stride, taking fewer, longer steps than optimal. This results in a braking force with each stride that slows you down and increases the stress on your joints.

Cadence Drills to Try

The goal of cadence drills is to train your body to take quicker, lighter steps. Start by determining your current cadence by counting your steps for one minute during an easy run. Then aim to gradually increase this by 5-10% using the following drills and strategies.

Practical Cadence Work

• Use a metronome app set to your target cadence and match your foot strikes to the beat
• Perform short strides (accelerations) of 60-80 metres focusing on quick, light foot turnover
• Practice running on the spot with quick feet for 30-second intervals
• Run downhill on a gentle gradient to naturally increase your leg speed
• Focus on landing with your foot under your centre of mass rather than out in front

Do not try to increase your cadence dramatically overnight. A gradual approach, increasing by just a few steps per minute every couple of weeks, allows your body to adapt without increasing your injury risk.