Cadence vs. Stride Length: Which One Really Matters?
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When it comes to running faster and more efficiently, people often ask: should I focus on cadence (how many steps I take) or stride length (how far I go with each step)?
The truth is—they’re both important. But how you balance them makes all the difference.
What is cadence?
Cadence is the number of steps you take per minute (SPM). Most recreational runners have a cadence between 150–165. Elite runners? Often 170–190.
Higher cadence usually means quicker, lighter steps. It reduces impact, lowers injury risk, and keeps your form tighter.
What is stride length?
Stride length is the distance you cover with each step. Long strides can help you run faster—but only if they come from behind your body, not from reaching forward.
Overstriding (landing your foot far in front of your body) slows you down, wastes energy, and increases injury risk.
So… which one matters more?
If you’re a beginner or intermediate runner:
Focus on cadence first.
Why? Because shorter, faster steps naturally improve your form. You’ll land under your body, reduce braking, and keep your legs moving efficiently.
Once your cadence is consistent (e.g. 170–180 SPM on easy runs), you can then work on stride length with strength and mobility.
Strong glutes, hips, and hamstrings help you push off harder from the ground, which increases stride length the right way—from behind, not by overreaching.
How to improve both:
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Use a metronome app or running watch to check your cadence
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Run strides (short, fast bursts) with good form
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Do strength training 2× week (glutes, core, hamstrings)
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Improve hip mobility and ankle flexibility
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Film yourself running from the side to check foot placement
Cadence gives you rhythm. Stride gives you power.
The secret? Improve cadence first. Then build stride length through strength.
For more running tips like this—including technique, pacing, training plans and gear discounts—check out my e-book.