6 Pro Tips for Increasing Cadence While Running

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How To Increase Cadence While Running: 6 Pro Tips

As a professional writer with years of experience in the field of running and fitness, I understand the importance of cadence and how it can greatly impact your running performance. In this article, I will provide you with six pro tips to help you increase your running cadence and take your running to the next level.

Why Cadence Matters for Runners

Cadence, also known as stride rate, refers to the number of steps you take per minute while running. Many runners tend to focus solely on their speed or distance, neglecting the crucial aspect of cadence. However, increasing your cadence can have a significant impact on your running efficiency, speed, and overall performance.

When you increase your cadence, you take shorter, quicker steps, which reduces the impact on your joints and muscles. It also allows you to utilize the stored energy in your tendons, making your running more economical and reducing the risk of injury. Moreover, a higher cadence can help you maintain a steady pace, especially during long-distance runs.

Understanding the Relationship Between Cadence and Speed

There is a direct correlation between cadence and running speed. As your cadence increases, your speed naturally follows suit. By increasing your cadence, you can achieve a faster pace without exerting extra effort. This is because a higher cadence enables your muscles to contract and relax more quickly, resulting in a more efficient running stride.

Six Tips to Improve your Running Cadence

  1. Metronome Training: Use a metronome or a running app with a metronome feature to set a desired cadence. Start by matching your current cadence, then gradually increase it by a few steps per minute. This method helps your body adapt to the new rhythm over time.
  2. Shorten Your Stride: Focus on taking shorter steps while maintaining the same pace. Shortening your stride naturally increases your cadence. It also reduces the risk of over-striding, which can lead to injuries.
  3. Increase Leg Turnover: To increase your cadence, imagine running on hot coals or a treadmill that’s moving too fast. This visualization can help you naturally quicken your leg turnover.
  4. Interval Training: Incorporate interval training into your running routine. Sprint for short bursts of time, focusing on quick, powerful strides. This type of training helps your body adapt to a higher cadence and improves your overall running speed.
  5. Run to the Beat: Choose music with a fast tempo or use a playlist specifically designed for running. Running to a beat can help you synchronize your steps with the rhythm, ultimately increasing your cadence.
  6. Gradual Progression: Increasing your cadence is a gradual process. Avoid trying to make drastic changes overnight, as it may lead to muscle fatigue or injury. Instead, aim for small improvements over time to allow your body to adapt and build strength.

Strengthening Exercises to Boost Cadence

In addition to the tips mentioned above, incorporating specific strengthening exercises into your training routine can further enhance your running cadence. These exercises focus on improving the strength and flexibility of the muscles involved in running, including the core, glutes, hip flexors, and calves. Here are a few exercises to get you started:

PlanksStrengthen your core by holding a plank position for 30-60 seconds.
SquatsPerform squats to target your glutes, quadriceps, and hamstrings.
LungesIncorporate walking or stationary lunges to strengthen your glutes, quadriceps, and hip flexors.
Calf RaisesStand on the edge of a step or curb and raise your heels to target your calf muscles.
Hip Flexor StretchesStretch your hip flexors by lunging forward and leaning into the stretch.
Glute BridgesLie on your back with knees bent, then lift your hips off the ground, engaging your glutes and core muscles.
Resistance Band WorkUse resistance bands to perform exercises that target your hip abductors, external rotators, and other muscles involved in running.

By incorporating these exercises into your training routine, you will improve your overall strength, stability, and running efficiency, which will directly impact your cadence.

How to Monitor and Track your Cadence

To effectively increase your cadence, it’s essential to monitor and track your progress. Several tools and techniques can help you do this:

  1. Smartwatches and Running Apps: Many smartwatches and running apps offer cadence tracking features. Utilize these tools to monitor your cadence in real-time during your runs and analyze your cadence data afterward.
  2. Foot Pod Sensors: Foot pod sensors attach to your shoe and provide accurate cadence measurements. These sensors are especially useful for indoor running or when GPS signals are unreliable.
  3. Video Analysis: Recording yourself while running and analyzing the footage can provide valuable insights into your running form and cadence. Slow-motion playback allows you to observe your stride and identify areas for improvement.

By consistently monitoring and tracking your cadence, you can assess your progress, identify trends, and make necessary adjustments to your training routine.

Common Mistakes to Avoid When Increasing Cadence

While increasing your cadence, it’s crucial to avoid common mistakes that can hinder your progress or lead to injury. Here are a few mistakes to be mindful of:

  1. Overstriding: Taking long strides can disrupt your cadence and increase the risk of injury. Focus on shorter, quicker steps instead.
  2. Increasing Cadence Too Quickly: Gradual progression is key. Avoid abruptly increasing your cadence, as it can put excessive strain on your muscles and joints.
  3. Neglecting Form and Posture: Maintaining proper form and posture is essential to avoid injury and maximize your running efficiency. Be mindful of your body alignment and engage your core muscles.
  4. Ignoring Rest and Recovery: Pushing yourself too hard without allowing for sufficient rest and recovery can lead to fatigue and overuse injuries. Listen to your body and prioritize rest days.

By being aware of these common mistakes, you can ensure a safe and effective increase in your running cadence.

Implementing Proper Form to Enhance Cadence

Proper running form plays a vital role in enhancing your cadence. Here are a few tips to help you maintain proper form while increasing your cadence:

  1. Upright Posture: Keep your body upright, with your head aligned with your spine. Avoid leaning forward or backward.
  2. Relaxed Shoulders and Arms: Keep your shoulders relaxed and your arms bent at a 90-degree angle. Avoid tensing your upper body.
  3. Midfoot Strike: Aim to land on your midfoot rather than your heel or toes. This promotes a more efficient stride and reduces the risk of injury.
  4. Engage Your Core: Activate your core muscles to maintain stability and support your body as you increase your cadence.

By implementing these tips, you will not only enhance your cadence but also improve your running efficiency and reduce the risk of injury.


Q: What is a good cadence for runners?
A: Generally, a cadence of 160-180 steps per minute is considered efficient and optimal for most runners.

Q: Can I increase my cadence too much?
A: While increasing cadence has its benefits, pushing it too far above your natural rhythm can lead to muscle fatigue and strain. Gradual progression is key.

Q: How can a metronome help improve cadence?
A: A metronome provides a consistent beat that you can match your steps to, helping you establish and maintain a desired cadence.

Q: Can strength training help improve cadence?
A: Yes, incorporating strength training exercises that target muscles involved in running can improve your overall running efficiency and cadence.

Q: Should I focus on increasing cadence or speed first?
A: It is generally recommended to focus on increasing cadence first as it helps improve running efficiency. Speed naturally follows as your cadence increases.

Q: Can I use a treadmill to practice increasing my cadence?
A: Absolutely! Using a treadmill allows you to control your pace and practice increasing your cadence in a controlled environment.

Q: How long does it take to see improvements in cadence?
A: The timeline for seeing improvements in cadence varies from individual to individual. Consistent practice and patience are key factors in achieving positive results.

By following these pro tips and incorporating them into your training routine, you will be well on your way to increasing your running cadence and improving your overall running performance. Remember to listen to your body, be patient with your progress, and always prioritize proper form and posture. Happy running!

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