Running Cadence Calculator

Work out running cadence instantly with clear inputs, formula shown and shareable results.

About Running Cadence Calculator

Cadence is steps per minute, counted over any convenient interval and scaled to sixty seconds. 340 steps in two minutes is 170 steps a minute, which at 11 km/h implies a 1.08 m stride. Elite distance runners typically sit near 180, and raising a low cadence by 5-10% is a well-evidenced way to reduce overstriding and impact loading.

Formulas

Cadence

cadence = steps / time x 60

Stride length

stride = speed in m/min / cadence

Worked example

With the default values below, Running Cadence Calculator returns Cadence of 170. Change any input above and every figure here is recalculated in your browser.

Inputs used

Steps countedminimum 1: 340
Time over which you countedminimum 0.1 s: 120 s
Running speedminimum 0.1 km/h: 11 km/h

Results

Cadence: 170 steps/min
Implied Stride Length: 1.078 m
Assessment: Efficient range for most runners
Strides Per Minute Per Leg: 85.0

Step by step

1Values used
2Cadence
3Stride length
4Cadence= 170 steps/min
5Implied Stride Length= 1.078 m
6Assessment= Efficient range for most runners
7Strides Per Minute Per Leg= 85.0

Assumptions and limits

The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
Figures are rounded for display to 3 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

Is 180 steps a minute the ideal?

It is a common target from observations of elite runners, but optimal cadence varies with height and speed. Aim for a modest increase rather than a fixed number.

Why does higher cadence reduce injury risk?

Shorter steps land the foot closer to under your centre of mass, cutting braking forces and knee loading.