How to measure your own cadence
Higher cadence can help you run more efficiently and reduce the risk of injury.
When we talk about cadence in running, it's about how many times your foot hits the ground in one minute when you run.
If you run with a high cadence, it means that you take many small steps during this minute.
What is the correct cadence in running
A good cadence for running is usually between 160 and 180 steps per minute. When you take a lot of small steps instead of taking long strides, you land softer on the ground and don't strain your legs as much. It can also help you run faster and longer.
How you can measure your own cadence
There are several ways you can find out your own cadence when running. Here are some of them:
- Use an app
There are many different running apps that can help you measure your cadence while running. You can download one of these apps on your phone, connect a foot sensor, and follow the instructions to measure your cadence while running.
- Play music
If you search for 180 BPM (beats per minute) on the music streaming services, you will find playlists and albums adapted to 180 steps per minute. (The challenge may be to like the music at this speed...) For a slightly quieter style, you can choose songs with 90 beats per minute and double the running rhythm compared to the music.
- Use a heart rate monitor
A heart rate monitor with a built-in accelerometer can also measure your cadence while running. If you already have a heart rate monitor, you can check if it has this feature and follow the instructions to measure your cadence.
- Count yourself
The easiest way to find out your cadence can be as simple as counting how many times your foot hits the ground in 15 seconds while running, and then multiplying that number by four to get the number of steps per minute. This will give you an approximate cadence.
I've found cadence, now what?
Once you've figured out your cadence, compare it to the recommended cadence of between 160 and 180 steps per minute.
If your cadence is far lower than 180, you may want to work to increase it by taking more steps per minute when running.