Run rhythm, or running cadence, is the pattern and frequency of your footsteps while running. It is measured in steps per minute (SPM), which counts how many times your feet hit the ground in one minute. For example, a cadence of 180 SPM means you are taking 180 steps every minute.

Why is Run Rhythm Important?

Improved Efficiency– A proper cadence helps you run more efficiently by reducing energy expenditure. When your steps are too slow (low cadence), you may be overstriding, which wastes energy and puts extra strain on your muscles. A higher cadence encourages quicker, lighter steps, allowing you to cover more ground with less effort.
Reduced Impact on Joints—Overstriding is often linked to a low cadence, which increases the impact on your knees, hips, and ankles. Optimizing your run rhythm can minimize this impact.
Better Performance- Elite runners run at a cadence of around 180 SPM, even at varying speeds.
Enhanced Running Form—A consistent run rhythm will give you better running form by encouraging a midfoot strike and proper alignment. This can lead to a more natural and fluid running motion.

How to Find Your Optimal Run Rhythm

Measure Your Current Cadence During your next run, count the number of times one foot hits the ground in 30 seconds, then multiply that number by four to get your SPM. For example, if you count 40 steps in 30 seconds, your cadence is 160 SPM.
Assess Your Running Form You might be overstriding if your cadence is significantly lower than 180 SPM, as in the 160SPM example above. Signs can be a heavy foot strike or excessive bouncing. You may take unnecessarily short steps if it’s much higher, but this is a rare problem.
Slowly Adjust Your Cadence If you need to increase your cadence gradually, aim for a 5% increase at a time. For instance, if your current cadence is 160 SPM, try increasing it to 168 SPM over a few weeks before aiming for 180 SPM. This approach will prevent strain and will slowly allow your body to adapt.
Use technology running watches and apps, like Garmin, Strava, or Metronome, to track or beep your cadence in real time.