Running Cadence: The Simple Fix for Overuse Injuries
- Borders Physio
- Jan 6
- 3 min read
Whether you’re training for your first 5K or eyeing a marathon PB, one small tweak can have a big impact on comfort and consistency: running cadence (how many steps you take per minute). Get this right and you’ll often reduce niggles, improve efficiency and feel smoother on the move.
What is running cadence?
Cadence is simply your steps per minute (spm). Most watches will show it automatically; if not, you can count your steps for 30 seconds and double it.
There’s no single “perfect” number for everyone—height, leg length, pace and terrain all play a role—but most recreational runners sit somewhere between 160–180 spm at an easy pace. If yours is much lower, you may be over-striding (landing too far in front of your body), which can increase the load on tissues and joints.
Why cadence matters for injury risk
A slightly higher cadence usually means:
Shorter steps and a foot strike closer to your centre of mass
Softer landings with reduced braking forces
Smoother rhythm, which makes technique cues easier to maintain
That combination can help with common overuse issues like shin pain, runners’ knee, ITB irritation and Achilles/calf overload.
How to check your current cadence
Option A – using your watch
Run at your usual easy pace for 10–15 minutes.
Note the average cadence from your watch/app.
Option B – without a watch
On a flat path or treadmill, run at a comfortable pace.
Count right-foot contacts for 30 seconds and multiply by 2 (to get total steps per minute).
Repeat twice and take the average.
A safe way to nudge cadence up
We’re aiming for small, sustainable changes—think +5% to +7%, not big jumps.
Find your baseline. If you’re at 164 spm, a 5% increase is ~172 spm.
Use a metronome or music. Set a metronome app or playlist to your target spm.
Keep effort the same. Run at your normal easy pace; don’t sprint to match the beat.
Short, frequent practice. Add 2–3 cadence-focused segments of 3–5 minutes within an easy run.
Relax the upper body. Think “quick, quiet feet” and “hips tall”. No stomping.
Progress gradually. Hold your new cadence for longer sections over 2–3 weeks.
Tip: If your breathing spikes or your form feels forced, drop back for a few runs and try again.
Common mistakes to avoid
Chasing a magic number.
Taller runners will often sit lower; that’s fine.
Speeding up the pace instead of the steps.
Keep the effort easy while you learn the rhythm.
Over-striding to “fix” over-striding.
Cadence is about quicker, shorter steps—not reaching further.
Strength and mobility that support cadence
A few staples go a long way:
Calf raises (straight and bent knee) for Achilles/calf capacity
Hip stability work (side planks, band walks)
Single-leg strength (split squats, step-downs)
Ankles & feet (heel-toe rocks, short-foot holds)
Do these 2–3 times per week, 10–12 reps, 2–3 sets, comfortably challenging.
When to get a physio-led running (gait) analysis
If pain keeps returning, if you’ve had a layoff, or if you’re unsure whether you’re over-striding, a short session with a physio can save a lot of trial and error.
Our treadmill video gait analysis looks at:
Cadence and stride length
How you land and load through the foot, ankle, knee and hip
Simple cues that suit your running style
A strength plan to back it up
You’ll leave with 2–3 clear actions—not a long list to memorise.
Quick FAQ
Do I have to run at 180 spm?
No. It’s a guideline from track running. Your best cadence is personal; modest increases from your own baseline are what matter.
Will a higher cadence make me faster?
Indirectly, it can improve efficiency and reduce braking, which often feels easier. Speed still comes from sensible training and strength.
Can I change cadence on trails?
Yes—expect more variation. Think “quicker feet” on uneven ground rather than chasing a number.
Ready to try it?
Start with a gentle +5% cadence tweak on your next easy run.
If you’d like help dialling it in—or you’re managing a stubborn niggle—book a Running (Gait) Analysis with our physio team in Oswestry.
Call 07540 635388 or email enquiries@bordersphysio.com
We can assess your training load, technique and strength, and tailor a plan to suit your goals.