What's a Good Cadence for Running: And Why Do Some People Run Backwards?

What's a Good Cadence for Running: And Why Do Some People Run Backwards?

Running cadence, often measured in steps per minute (SPM), is a critical aspect of efficient running form. A higher cadence is generally associated with reduced injury risk and improved performance, but what exactly constitutes a “good” cadence? And while we’re on the topic, why do some runners choose to run backwards? Let’s dive into the nuances of running cadence, explore its benefits, and touch on the curious phenomenon of reverse running.


The Science Behind Running Cadence

Running cadence refers to the number of steps a runner takes per minute. The average recreational runner typically has a cadence of 140-160 SPM, while elite runners often maintain a cadence of 180 SPM or higher. Research suggests that a higher cadence can reduce the impact forces on joints, particularly the knees and hips, by encouraging a midfoot or forefoot strike rather than a heel strike. This shift in foot placement can lead to a more efficient and less injury-prone running style.

However, cadence is not a one-size-fits-all metric. Factors such as height, leg length, and running speed can influence an individual’s optimal cadence. For example, taller runners with longer legs may naturally have a lower cadence, while shorter runners may find it easier to achieve a higher cadence.


Benefits of a Higher Cadence

  1. Reduced Injury Risk: A higher cadence shortens the stride length, which can decrease the braking forces experienced with each step. This reduction in impact can lower the risk of common running injuries such as shin splints, stress fractures, and knee pain.

  2. Improved Running Economy: Running at a higher cadence often leads to a more efficient use of energy. By minimizing vertical oscillation (the up-and-down movement of the body), runners can conserve energy and maintain a steady pace over longer distances.

  3. Enhanced Speed and Performance: Many elite runners maintain a cadence of 180 SPM or higher, as this allows for quicker turnover and faster speeds. While beginners may not need to aim for such a high cadence, gradually increasing it can lead to noticeable improvements in performance.


How to Find Your Optimal Cadence

Finding your ideal cadence requires a combination of self-assessment and experimentation. Here are some steps to help you determine and improve your cadence:

  1. Measure Your Current Cadence: Use a running watch or smartphone app to track your steps per minute during a typical run. This will give you a baseline to work from.

  2. Gradually Increase Cadence: Aim to increase your cadence by 5-10% over several weeks. Sudden changes can lead to muscle strain, so take it slow.

  3. Use a Metronome or Music: Many runners find it helpful to use a metronome app or listen to music with a specific beats-per-minute (BPM) count that matches their target cadence.

  4. Focus on Form: As you increase your cadence, pay attention to your running form. Keep your posture upright, engage your core, and avoid overstriding.


The Curious Case of Reverse Running

While most runners focus on moving forward, some athletes incorporate backward running into their training routines. Known as retro running, this practice has gained popularity for its unique benefits:

  1. Strengthens Different Muscles: Running backwards engages muscles that are often neglected during forward running, such as the quadriceps and calves. This can lead to improved overall muscle balance and reduced injury risk.

  2. Enhances Coordination and Balance: Reverse running requires greater spatial awareness and coordination, which can translate to better agility and balance in forward running.

  3. Low-Impact Exercise: Because backward running typically involves shorter strides and a midfoot strike, it places less stress on the joints compared to traditional running.

While reverse running may seem unconventional, it serves as a reminder that there’s no single “right” way to run. Experimenting with different techniques, including cadence adjustments and retro running, can help you discover what works best for your body and goals.


Frequently Asked Questions

Q: Is a cadence of 180 SPM necessary for all runners?
A: Not necessarily. While 180 SPM is often cited as an ideal cadence, it’s more important to find a cadence that feels natural and efficient for your body. Beginners may start lower and gradually increase their cadence over time.

Q: Can I improve my cadence without a metronome?
A: Yes! You can use music with a specific BPM, count your steps manually, or simply focus on taking shorter, quicker strides.

Q: Is backward running safe for beginners?
A: Backward running can be safe if done carefully. Start on a flat, obstacle-free surface and begin with short intervals. Always be mindful of your surroundings to avoid tripping or colliding with objects.

Q: How long does it take to adapt to a higher cadence?
A: Adapting to a higher cadence can take several weeks to months, depending on your current running habits and fitness level. Be patient and avoid making drastic changes too quickly.


Running cadence is a fascinating and multifaceted topic that can significantly impact your performance and injury risk. Whether you’re striving for a higher cadence or experimenting with backward running, the key is to listen to your body and make gradual adjustments. After all, running is as much about the journey as it is about the destination—whether you’re moving forward or backward.