Running cadence: the 180 myth and what your watch really measures

What cadence measures

The number of steps per minute, both feet combined. It depends on height, pace and fatigue: a 1.90 m runner at 5:30 per kilometre naturally turns at 160, a 1.60 m runner at 4:00 exceeds 185.

Cadence rises with pace. Comparing the cadence of two sessions only makes sense at equal pace: that is what the coach does when it looks at it in a Garmin activity.

When to work on it

A very low cadence, under 160 at easy pace, often comes with a long stride that lands far in front of the body and brakes with every step. In that case, raising cadence by 5% reduces impact and improves running economy.

The coach proposes it only if it sees that profile in several activities. It does so through strides at the end of an easy run and a cadence target sent to the watch for 10 minutes, never for the whole session.

Why 180 is not a target

The number comes from observations of elite runners at race pace, not a standard valid at every pace for everyone. Aiming for 180 on an easy run at 6:00 per kilometre gives a short, stiff stride that costs more than it brings.

• — Compare at equal pace, never between an easy run and intervals.
• — Under 160 on easy runs: work on +5%.
• — Cadence target over 10 minutes, not the whole session.

The right cadence is the one you adopt naturally at each pace, plus 3 to 5% if your stride brakes. The watch measures it, the coach reads it, and nobody counts their steps.

Frequently asked questions