Optimal running cadence (steps per minute)

Optimal cadence falls between 170 and 185 spm for most adult runners. Taller runners and slower paces tolerate slightly lower cadences. Increasing cadence reduces ground contact time and impact forces.

Altura (cm) Ritmo habitual (min:seg/km) Cadencia actual (spm, opcional)

Calcular cadencia objetivo

Daniels recommends 180 spm as a baseline. Don't try to jump 20 spm at once — increase 2 spm every 2 weeks.