WHAT’S CADENCE?

Cadence is the term used to describe how often your foot contacts the ground during every minute. It is also commonly referred to as “steps per minute” or “strides per minute”, which is a measure of how frequently you take steps while running.

Why is it important?

If your cadence is too low, it’s often an indication that you are either over-striding or wasting energy due to excessive motion (e.g., bounce). If your cadence is too high, it’s often an indication that your flight time and stride length are too short, which creates an inefficient shuffling pattern when you run.

WHAT’S CADENCE?

Cadence is the term used to describe how often your foot contacts the ground during every minute. It is also commonly referred to as “steps per minute” or “strides per minute”, which is a measure of how frequently you take steps while running.

Why is it important?

If your cadence is too low, it’s often an indication that you are either over-striding or wasting energy due to excessive motion (e.g., bounce). If your cadence is too high, it’s often an indication that your flight time and stride length are too short, which creates an inefficient shuffling pattern when you run.

TARGET GOAL

180spm
or lower

The ideal range for cadence for long distance runners is at or above 180 steps per minute. Coaches and researchers have observed that elite runners, independent of run distance (800m vs. a marathon), have a cadence in the 180-200 steps per minute range; recreational athletes tend to run between 150-170 steps per minute.

Shortening your steps can help increase your cadence. However, biomechanics researchers recommend that runners should work on increasing their cadence gradually (5-10% from session-to-session). Increasing cadence too quickly increases risk of metabolic fatigue and injury.

Lumo Run coaching cues

Lumo Run detects your cadence level during your run and provides audio coaching cues through your headphones to help you get back into your target range.