Running Cadence: Should You Actually Try to Increase It?

What Runners Should Know Before Chasing a Specific Number

If you wear a running watch, there’s a good chance you’ve looked at your cadence and wondered whether it’s “good.”

Maybe you’ve heard that every runner should aim for 180 steps per minute, or you’ve been told that increasing your cadence could make you a more efficient runner.

But is a higher cadence always better?

Not necessarily.

At Breathe in Motion, we work with runners throughout Brookfield, Mequon, Milwaukee, and the surrounding communities, and cadence is one of many factors we may look at when assessing running mechanics. Instead of trying to get every runner to hit the same number, we want to understand how cadence fits into the bigger picture of how your individual body runs.

What Is Running Cadence?

Running cadence simply refers to the number of steps you take per minute while running.

Your cadence can change depending on your pace, height, running experience, terrain, fatigue, and individual running mechanics, which is why there isn’t one perfect number that every runner needs to achieve.

The commonly discussed 180 steps per minute can be a useful reference point in some contexts, but it shouldn’t become a universal goal.

A runner can have a cadence below 180 and run efficiently, while another runner could hit 180 and still have movement patterns that contribute to pain or inefficient loading.

The number alone doesn’t tell us enough.

Why Would We Change a Runner’s Cadence?

While we don’t automatically try to increase cadence, small changes can sometimes be useful when we’re trying to change how a runner interacts with the ground.

For example, a runner who takes longer strides and lands farther in front of the body may benefit from a slightly quicker turnover. Adjusting cadence can sometimes shorten the stride and change how forces are distributed with each step without asking the runner to completely relearn how to run.

This can be especially helpful when we’re working with someone who has recurring knee, hip, shin, or other running related pain.

But cadence is only one piece of the puzzle.

If a runner doesn’t have enough calf strength, hip stability, ankle mobility, or overall capacity to tolerate their current training, simply increasing steps per minute isn’t going to magically solve the problem.

That’s why we want to understand why we’re changing cadence before we change it.

Your Running Mechanics Are Individual

One of the biggest mistakes runners can make is changing their form because of something they saw online without knowing whether that advice actually applies to them.

Running mechanics are incredibly individual.

At Breathe in Motion, we can use video analysis and Runeasi technology to take a closer look at how a runner moves and handles load. Instead of relying on one metric, we can evaluate cadence alongside other information about running mechanics and combine those findings with what we learn about your strength, mobility, injury history, training volume, and goals.

That gives us a much more complete picture than simply looking at the cadence number on your watch.

Sometimes cadence is something we want to address.

Sometimes it isn’t.

The goal is to determine what will actually make a meaningful difference for your running.

Should You Try to Increase Your Running Cadence?

If you’re running comfortably, progressing toward your goals, and not dealing with recurring pain, you don’t necessarily need to change your cadence just because your watch says you’re below a certain number.

If you’re dealing with recurring injuries, feel like you’re overstriding, or notice that your running mechanics fall apart as you fatigue, cadence may be one factor worth assessing.

Rather than forcing yourself to immediately hit a specific number, we prefer making intentional changes based on what your body actually needs.

Because improving running isn’t about making every runner look the same.

It’s about helping your body handle the miles you’re asking it to run.

Running Gait Analysis in Brookfield & Mequon

If you’re curious about your running cadence, dealing with recurring pain, or wondering whether your running mechanics could be contributing to an injury, a running assessment can give you more useful information than your watch alone.

At Breathe in Motion, we help runners throughout Brookfield, Mequon, Milwaukee, and the surrounding communities understand how their bodies move through individualized assessments that can include Runeasi technology, video gait analysis, strength testing, mobility assessment, and evaluation of your training demands.

Whether you’re preparing for your first 5K, building toward a marathon, or simply trying to run consistently without recurring pain, we’ll look at the whole runner rather than chasing one number.

Your cadence can tell us something about your running.

It just shouldn’t tell the entire story.