Why does Coach Rak keep talking about 180 steps per minute? What does cadence actually do to your running — and why is it the single most impactful form variable for most runners?
What is it?
Steps Per Minute
Cadence is simply the number of steps you take per minute while running. Count one foot for 30 seconds and multiply by four — that's your cadence. Most recreational runners land somewhere between 150 and 170 SPM. Elite runners typically run at 180 SPM or above, regardless of pace.
150–165
Most recreational runners
The 180 SPM figure was popularised by running coach Jack Daniels after studying elite runners at the 1984 Olympics. Not a single runner of the 46 he observed ran below 180 SPM. Subsequent research has refined this — the optimal range is broadly 170–185 SPM depending on height, leg length, and pace — but the principle holds across all levels of running.
CADENCE IS THE SINGLE MOST IMPACTFUL FORM VARIABLE FOR MOST RECREATIONAL RUNNERS.
The mechanics
What Cadence Actually Changes
When you increase cadence, a cascade of biomechanical improvements tends to follow automatically. You don't need to think about each one — raising your step rate triggers most of them without conscious effort.
| Variable | Low cadence (155 SPM) | Higher cadence (180 SPM) |
|---|
| Foot strike | Heel strike, out in front | Midfoot, under hips |
| Ground contact time | Long — absorbing force | Short — elastic rebound |
| Vertical oscillation | High — bouncing wastes energy | Low — forward propulsion |
| Braking force | High — each step slows you | Low — smooth forward flow |
| Knee load | High impact at landing | Distributed, reduced peak force |
| Achilles / calf load | Minimal — heel absorbs impact | Higher — but elastic, not compressive |
Key concept
Ground Contact Time
Ground contact time (GCT) is how long your foot spends on the ground with each step. Elite marathon runners have a GCT of around 160–200 milliseconds. Recreational runners with a low cadence can have a GCT of 300ms or more — nearly double.
Why does this matter? Because the ground is where all the force exchange happens. A longer contact time means more energy lost to absorption and more time spent decelerating. Short contact time means elastic energy stored in the calf and Achilles is returned as forward propulsion — like a spring rather than a brake.
This is why minimalist shoes and natural running technique go hand in hand. When the heel cushion is removed, the calf-Achilles spring system is reactivated — but only if your cadence is high enough to use it properly.
160ms
Elite marathon runner GCT
300ms
Typical heel striker GCT
~6%
Energy saving with optimal GCT
Injury prevention
Cadence and Running Injuries
A landmark 2011 study by Heiderscheit et al. found that increasing cadence by just 5–10% significantly reduced loading on the hip and knee joints. A 10% increase reduced knee joint loading by 20% and hip joint loading by 34%.
This is why simply telling injured runners to take shorter, quicker steps often resolves long-standing knee pain that years of stretching, strengthening, and new shoes had not fixed. The root cause — overstriding with a heel strike — was the problem, not the knee itself.
Practical guide
How to Improve Your Cadence
1
Measure where you are now. Count your steps for 30 seconds on an easy run and multiply by four. Or use your GPS watch — most Garmin, Polar, and COROS devices show cadence. Know your baseline before changing anything.
2
Increase by 5% at a time. Don't jump straight to 180. If you're at 160, aim for 168 first. A sudden 15% increase will fatigue your calves rapidly. Give each new target 2–3 weeks before stepping up again.
3
Use the UR Metronome tool. Set it to your target SPM and run to the beat. Use it for 10–15 minute blocks within your run rather than the whole run — your brain needs time to internalise the rhythm without exhausting itself consciously counting.
4
Come to Monday track. Running with others at the same cadence is the fastest way to internalise it. The group environment and Coach Rak's cues accelerate what months of solo running might achieve. The track surface also gives you feedback on your landing quality.
5
Be patient. Most runners see meaningful cadence improvement within 4–8 weeks of focused practice. Full internalisation — where you stop counting and it simply becomes your natural rhythm — typically takes 3–4 months. The day it clicks, you'll know.
← Back to Group Info