The Cadence Myth: Why 180 Steps Per Minute Isn’t the Golden Standard
Does your cadence need to be 180 steps per minute?
No. Absolutely not.
What is Running Cadence?
Let’s start with the basics: running cadence is the number of steps you take per minute (SPM). It’s a simple metric, but one that’s been blown way out of proportion. Somewhere along the way, the running world decided that 180 SPM was the magical, one-size-fits-all number. Spoiler: it’s not.
Unless you’re a tiny, elite athlete running at speeds most of us couldn’t hit on a bike, 180 is probably not your optimal cadence. And forcing it? That’s a surefire way to mess up your stride and efficiency, and make running harder than it needs to be.
Where Did the 180 Myth Come From?
A study done in 1984 found that many Olympic athletes raced at a cadence near 180 steps per minute or even higher. And we often like to think that whatever the pros do is what everyone should be doing. But Olympic runners are at 4% body weight and are usually short and really small. And when Olympic athletes are racing, it’s at speeds regular runners will never touch! I digress. This study came out, and everyone then thought it meant we should always be running at a 180 cadence.
Here’s the thing: those elites were racing. They were small, lightweight, and moving fast. Even they don’t hit 180 cadence during easy runs, it’s more like 160-170 SPM. So why do recreational runners feel the need to force 180 during their recovery jogs?
This 180 cadence movement also coincided with other trends like chi and barefoot running. These different form techniques emphasized short small steps to lessen the ground impact. While it’s probably true those small tiny steps produce overall less force on the body, they can also be very inefficient, and short, tiny steps don’t move our bodies very far or fast.
Why Cadence Isn’t One-Size-Fits-All
Cadence isn’t just a number; it’s a product of your pace, leg length, mechanics, and even footwear. A natural cadence feels smooth and effortless, while a forced cadence can feel robotic and inefficient.
Studies back this up. Research in PLOS ONE found that the most efficient cadences for runners often fall between 165 and 175 SPM, where heart rate and oxygen consumption are minimized. This range allows for efficiency without the choppiness that comes from forcing 180.
Even footwear can affect cadence. Barefoot runners tend to have higher cadences than those wearing shoes, often by as much as seven steps per minute. Cadence depends on context, and what’s optimal for you might not look like 180—and that’s okay.
Cadence also differs with pace and speed. We use different muscle groups and engage them in different ways depending on pace. Its common to have a higher cadence during speed work than easy running.
Why Forcing Cadence Can Backfire
Studies show that increasing cadence slightly above your natural range can reduce heart rate and oxygen cost, improving efficiency. But here’s the catch: only slight adjustments work. Forcing a cadence of 180 when your natural cadence is 165-175 can feel robotic and actually increase your energy cost.
Efficiency comes from finding a cadence that suits your mechanics, not mimicking a number that worked for someone else.
Focus on Form
Instead of fixating on cadence, runners would get a lot more benefit from improving their form. Try to get some video from one run a week and see what improvements you can make to your biomechanical efficiency. I’ve written some helpful things on how to do that. Our arms and legs are connected. Fixing your arm swing could make you a more efficient runner while also improving your cadence.
The Takeaway
It is very unlikely your optimal cadence is 180 spm, and chasing that number is probably a waste of time.
Cadence is a tool, not a rule. It’s influenced by your body, pace, and mechanics—not by what works for someone else. Most recreational runners will find their sweet spot in the 165-175 range, where efficiency and effort are balanced.
Instead of chasing numbers, focus on becoming a better runner: improve your form, build strength, and trust your body to find its natural rhythm. Let 180 go—it’s time to run smarter, not harder.
