Cadence basics
What Is Running Cadence?
Cadence is useful when it stays simple: it tells you how often your feet contact the ground each minute, not whether your form is good or bad.
Definition
Running cadence is steps per minute. If your watch says 168 spm, both feet together are taking 168 steps each minute.
Cadence and stride length
Pace comes from cadence and stride length together. If cadence goes up but each step becomes much shorter, you may feel smoother without getting faster.
When it matters
Cadence is worth checking when you feel heavy braking, land far in front of the body, or repeatedly get lower-leg or knee discomfort. It is less useful as a number to chase every day.
How to start
First record your normal cadence at easy, steady, and faster paces. Then test a small change only during short easy segments.