Is there a "magic number" for cadence?


There is no universal "magic number" for cadence in running, as the optimal cadence can vary based on individual factors such as height, leg length, and running speed. The commonly mentioned number of 180 steps per minute is not a one-size-fits-all solution. Instead, a range from 165 to 185 steps per minute is often considered more suitable for most runners. It's important for runners to experiment and find their own comfortable cadence, which may involve methodical testing and adjustments based on specific needs and conditions 1 2.

Optimal Cadence Range

Discover the optimal cadence range for runners and how it can improve running economy. Learn why a specific cadence number isn't a one-size-fits-all solution and how factors like height and leg length play a role. Explore the natural variation in cadence among different runners, highlighting the importance of finding your own optimal cadence within the recommended range.

The Running Explained Podcast

s1/e33 Running Economy with Brodie Sharpe of @runsmarterseries