Cadence & Stride Length

Enter your current running pace and cadence to find your stride length — then see how changing cadence affects your form and speed. A cadence of 170–180 steps per minute is widely recommended for efficient, low-impact running.

Cadence comparison — at your current pace

Shows your stride length and the pace you'd run at each cadence if you kept your current stride length. Orange = your current cadence. Green = 180 spm target.

Cadence (spm)	Stride length	Speed	Pace (same stride)

About running cadence
Research by Dr. Jack Daniels found elite runners typically run at 180 spm or above. A higher cadence tends to reduce overstriding, shorten ground contact time, and lower impact forces on joints — without significantly increasing perceived effort. If your cadence is below 170, try increasing by 5 spm at a time over several weeks rather than jumping straight to 180.