Understand Cadence, Stride, and Pace
Cadence is one part of how you create speed, not a score for whether your form is good.
Learn what steps per minute can and cannot explain.
Define cadence correctly
Running cadence is the total number of steps both feet take each minute. A watch reading of 168 spm means 168 total steps, not 168 per foot.
Connect cadence and stride length
Speed comes from cadence and distance covered per step together. Faster running usually changes both, so a higher cadence does not automatically mean a faster pace.
Expect cadence to change
Pace, hills, height, fatigue, surface, and running experience all affect the number. Compare cadence only within similar running conditions.
Put it into practice
- Use the same unit: total steps per minute.
- Compare cadence and stride length at similar paces.
- Notice how hills and faster running change both.
You can explain why two runners at the same pace may use different cadence and stride length combinations.
Cadence alone cannot diagnose running form, efficiency, or injury risk.