Optimize your running form by understanding the relationship between your cadence and stride length.
Running Metrics
Results
Pace
6:00 min/km
Average pace per kilometer
Stride Length
1.20 m
Average length per step
Speed
10.0 km/h
Average running speed
Total Steps
5,100
Steps during your run
Cadence vs Stride Length Relationship
Understanding Cadence
Cadence, or step rate, is the number of steps you take per minute while running. A higher cadence is often associated with better running efficiency and reduced injury risk.
- Optimal Range: 170-190 steps per minute for most runners
- Benefits: Reduced impact forces, improved running economy
- Measurement: Count steps for 30 seconds and multiply by 2
Optimizing Stride Length
Stride length is the distance covered in one step. It naturally increases with speed but should not be artificially lengthened as it can lead to inefficiency and injury.
- Natural Progression: Increases naturally with speed and power
- Overstriding: Landing with foot too far in front of your body increases braking forces
- Improvement: Focus on cadence first, stride length will follow naturally
Tips for Improving Your Running Form
Increase Cadence Gradually
Aim to increase your cadence by 5% every few weeks rather than making drastic changes.
Use a Metronome
Running to a metronome set to your target cadence can help you establish the rhythm.
Shorten Your Stride
Focus on taking quicker, lighter steps rather than reaching forward with your feet.