Cadence Science

Recreational runners take about 160 steps per minute. Elites consistently hit 180 or more. Higher cadence with shorter strides reduces vertical oscillation — energy wasted bouncing up and down instead of moving forward.

Research on running mechanics suggests that nudging your cadence up a little can meaningfully lower the impact load on the knee. The body spends less time airborne per step, lands closer to its center of mass, and absorbs shock more efficiently. Elite Kenyan runners hold a high cadence even at slow training paces, suggesting it is a deeply ingrained motor pattern rather than something they switch on for races.