Work out running cadence instantly with clear inputs, formula shown and shareable results.
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.
Cadence
cadence = steps / time x 60
Stride length
stride = speed in m/min / cadence
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.
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.
Shorter steps land the foot closer to under your centre of mass, cutting braking forces and knee loading.