Running cadence calculator

Cadence is how many steps you take a minute. Count for 30 seconds on an easy run and see your number, plus a small increase if your physio has suggested one.

Your details

Your running cadence

164

steps a minute

Going up 5% would be172 steps a minute: set a metronome app to 172 bpm
Your step length1.02 m, about 0.97 m at the new rate and the same pace

There is no single perfect cadence; taller people and slower paces sit lower. Studies show a small 5 to 10% increase can ease load on the knees and hips, so change it gradually if a physio suggests it.

Knee, shin or hip pain that keeps coming back is worth a physio or GP check.

The working

Count and double

82 steps in 30 seconds is 164 steps a minute. At 6:00 a kilometre you cover 167 m a minute, so each step is about 1.02 m.

The 180 myth

No magic number

180 came from watching elite runners at race pace. At easy paces most people sit between 150 and 175. What research does show (Heiderscheit 2011) is that nudging cadence up 5 to 10% reduces load on knees and hips, which can help some runners with pain.

Changing it

Gently does it

Use a metronome app set 5% higher
Try it for a few minutes in each run at first
Keep your pace the same: shorter steps, not faster running
Give it 4 to 6 weeks to feel normal

How big a change

5, 7.5 or 10%

Heiderscheit and colleagues (2011) asked runners to raise their step rate at the same speed. A 5% rise reduced load at the knee, and a 10% rise reduced it at the knee and the hip. Pick the increase to try and the page gives the metronome beat to set and your new step length at the same pace: a higher cadence means shorter steps, not running faster.

After a couple of weeks, count again and enter it. The page shows how much you have changed and whether it sits in the 5 to 10% range that was studied. Bigger jumps were not tested, so change gradually.

Read with care

What this cannot tell you

Injury causeCadence is one of many factors in running pain.
Right number for youHeight and speed change it.
Treadmill vs roadCadence often differs a little.

Questions

Common questions

What is a good running cadence?

Most recreational runners are between 150 and 175 steps a minute.

Should my cadence be 180?

Not necessarily. Small increases help some runners; there is no ideal.

How do I measure cadence without a watch?

Count steps for 30 seconds and double it.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.