Running Cadence Calculator (By Height?)

Welcome to our Running Cadence Calculator! As runners, we all strive to improve our running performance and reach our goals. One key factor that can make a big difference in our running is our cadence – the number of steps we take per minute. 

Research has shown that a higher cadence can lead to reduced risk of injury and improved running economy.

In this article, we will introduce you to a running cadence calculator that can help you determine your current cadence and set a target cadence for improvement. We’ll also provide tips on how to improve your cadence and explain the benefits of running at a higher cadence. Let’s dive in!

Cadence Calculator

What is running cadence?

Running cadence is the number of steps a runner takes per minute, usually measured by counting the number of times one foot hits the ground within a 60-second time frame. It is also known as the step rate. 

A higher cadence means a runner takes more steps per minute, while a lower cadence means fewer steps per minute. Running cadence is an important factor in running performance, as it can affect running efficiency, injury risk, and speed. 

Does running cadence depend on height?

Running cadence does not depend on height. Cadence is measured by the number of steps you take per minute while running, which is influenced by factors such as your running form, fitness level, and terrain. 

While taller runners may have a longer stride length than shorter runners, their cadence can still be the same if they take shorter and quicker steps. In fact, maintaining a high cadence regardless of height can improve running economy and reduce the risk of injury. 

Therefore, it is recommended to focus on improving cadence through proper form and training rather than worrying about height.

Do shorter people have a higher cadence?

Short woman running downhill

There is some evidence to suggest that shorter people may have a higher cadence while running compared to taller individuals. This is because shorter people tend to have a shorter stride length and in order to maintain a certain speed, they need to take more steps per minute or have a higher cadence.

However, it’s important to note that cadence can vary widely depending on individual factors such as running experience, fitness level, and running goals. Additionally, other factors such as leg length, muscle strength, and running form can also affect cadence.

So while there may be a tendency for shorter individuals to have a higher cadence, it’s not a hard and fast rule and individual differences should always be taken into account. Ultimately, the most important factor when it comes to cadence is finding the right cadence for your body and running goals.

Why is running cadence important

Cadence, also known as stride rate, is the number of steps you take per minute while running. It is an important metric to consider as it affects your overall running performance.

Firstly, running at an optimal cadence can help to reduce the risk of injury. When you run with a higher cadence, you take shorter and quicker steps, which reduces the impact on your joints and muscles. This means that your body is better able to absorb the shock of each foot strike, reducing the risk of injury.

In addition, running at a higher cadence can also improve your running economy. This is because shorter and quicker steps require less energy than longer and slower steps. By running at an optimal cadence, you can conserve energy and run more efficiently, allowing you to run faster or longer.

Research has shown that elite runners typically have a cadence of around 180 steps per minute, and many recreational runners have a lower cadence than this. By improving your cadence, you can bring yourself closer to the optimal range and improve your running performance.

Overall, running cadence is an important metric to consider when looking to improve your running performance. By running at an optimal cadence, you can reduce the risk of injury, improve your running economy, and achieve your running goals more efficiently.

How do I calculate my running cadence?

Calculating your running cadence is fairly simple, and you can do it by following these steps:

1. Counting your steps:

To calculate your running cadence, you need to count the number of times your left foot hits the ground in 60 seconds while running. You can do this by running on a treadmill or a flat surface with a consistent pace. 

Count the number of times your left foot hits the ground for the entire minute. You can count the steps for one foot and then double that number to get the total steps per minute.

2. Using a device

Woman using a running cadence calculator on her watch

Alternatively, you can use a GPS watch or a fitness tracker that has a cadence sensor to measure your cadence. These devices can accurately measure your running cadence and provide real-time feedback while you’re running.

3. Determining your optimal cadence

A typical running cadence is around 170-180 steps per minute, but this can vary depending on factors like your height, leg length, and running speed. You can use a running cadence calculator to determine your optimal cadence based on your individual factors.

4. Importance of cadence

Cadence is an essential metric in running because it can impact your running form, efficiency, and risk of injury. A low cadence can cause overstriding, leading to increased impact forces and a higher risk of injury. 

A high cadence can improve running economy and reduce the risk of injury by reducing the impact forces and the load on the joints.

By tracking your running cadence, you can monitor your progress and make adjustments to your running technique to improve your performance and reduce your risk of injury. Gradually increasing your cadence can help you become a more efficient runner and achieve your running goals.

How to improve my running cadence?

To improve your running cadence, you can use a metronome, shorten your stride, gradually increase your cadence, do cadence drills, and listen to music with a fast beat. Remember to focus on maintaining good form and not sacrificing efficiency for the sake of increasing your cadence.

For a more detailed explanation of how to improve your running cadence, please check the following article: 5 Ways to Increase Your Running Cadence and Improve Your Performance.


In conclusion, a running cadence calculator is a useful tool that can help you improve your running performance by providing you with insights into your running cadence.
By using a running cadence calculator, you can set a target cadence, track your progress, and improve your running economy while reducing the risk of injury. Additionally, by gradually increasing your cadence, you can improve your running performance over time. 

Remember, it is essential to listen to your body and make changes gradually to avoid injury. Overall, incorporating cadence training into your running routine can help you become a more efficient and injury-free runner. We encourage you to try using a running cadence calculator and incorporate cadence training into your running routine to see the benefits for yourself.

Yves Rudyard
Yves Rudyard

Yves Rudyard, the author behind, is a passionate endurance athlete and dedicated student based in Germany. With years of experience in running and a deep love for the sport, Yves brings insightful perspectives, expert tips, and inspiring stories to the world of running through his blog.

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