Gait refers to the specific manner in which a person moves, characterized by a cyclical pattern of limb movements. Cadence is a fundamental temporal measure within this pattern, quantifying the frequency of foot strikes. Understanding this metric is foundational to analyzing movement efficiency and the distribution of forces throughout the body. Cadence is a modifiable factor that directly influences the mechanics of locomotion.
Defining Cadence and Measurement
Cadence is defined as the number of total steps taken per minute, commonly expressed as Steps Per Minute (SPM). This measurement represents the combined rate of both the left and right foot contacting the ground during movement. It is distinct from stride rate, which refers to the number of full gait cycles—a pair of steps—completed in one minute.
Determining a baseline cadence can be done using low-tech or high-tech methods. A simple technique involves counting the number of times one foot touches the ground over a 30-second interval, then multiplying that count by four to calculate SPM. Modern technology provides immediate feedback through devices like smartwatches, specialized foot pods, or smartphone applications that track movement and calculate the rate automatically. Knowing this baseline is the starting point for any targeted adjustment to movement patterns.
The Biomechanical Impact of Cadence
The rate of leg turnover profoundly affects the physical forces acting on the musculoskeletal system. A higher cadence is directly associated with a shorter stride length. This shift is mechanically beneficial because it prevents the foot from landing too far in front of the body’s center of mass, a common pattern known as overstriding. Overstriding increases the magnitude of impact forces that the joints must absorb.
Increasing cadence by a modest amount, typically 5 to 10% above a person’s natural rate, consistently reduces peak impact forces and the vertical loading rate on the lower extremities. This reduction lowers the overall mechanical stress placed on weight-bearing joints, such as the knees, hips, and ankles. A quicker step rate inherently leads to a shorter Ground Contact Time (GCT), meaning the foot spends less time on the ground. The shorter GCT helps mitigate high-impact forces often linked to common overuse injuries.
Changes in cadence also influence the body’s vertical oscillation, which is the amount of up-and-down movement during locomotion. A lower, more controlled vertical oscillation suggests less energy is wasted in unnecessary bouncing, contributing to greater overall energy efficiency. Taking quicker, lighter steps promotes a more favorable distribution of load across the lower limb structures, reducing the risk of conditions like patellofemoral pain and tibial stress fractures.
Finding and Adjusting Your Optimal Cadence
While 180 steps per minute is often cited as an ideal running cadence, this figure originated from observing elite distance runners and should not be treated as a universal target. For most recreational runners, a self-selected cadence is between 150 and 170 SPM. The optimal cadence for any individual is highly personalized, depending on factors like speed, height, and running experience.
The most effective strategy for improvement is to work incrementally from the current baseline, rather than attempting a drastic overhaul. Experts recommend aiming for a gradual increase of only 5 to 10% above the current cadence. For example, a runner with a baseline of 160 SPM should first aim for 168 SPM, then practice maintaining this new rhythm.
A practical tool for training a higher cadence is using a digital metronome or music with a specific Beats Per Minute (BPM). By synchronizing foot strikes to the beat, the body adapts to the new rate without consciously focusing on leg speed. This process encourages a naturally shorter stride and a lighter foot landing, which are the primary biomechanical goals of cadence adjustment. The aim is to make the new, slightly higher turnover rate feel natural before considering further increases.