Cadence vs Stride Length: Which Has a Greater Impact on Running Speed?

Introduction

“Running speed = cadence × stride length” is a formula every runner knows, but hidden behind this formula is a more important question: to improve speed, should you first increase cadence, or increase stride length?

In recent years, “cadence 180” has become the golden rule in the running world. Many runners deliberately shorten their stride and quicken their steps to reach 180 steps per minute. But is this really the most effective approach? Sports science research offers a more nuanced answer.

The Science of Cadence

Main benefits of increasing cadence:

• Reduces overstriding: When the foot lands too far in front of the center of mass, braking force increases and efficiency decreases
• Reduces vertical oscillation: Bouncing up and down wastes energy; runners with higher cadence typically have smaller vertical oscillation
• Reduces knee injury risk: Studies show that a 5–10% increase in cadence can reduce knee joint loading by approximately 20%

However, cadence increases have diminishing returns—beyond 190 steps/min, the marginal contribution to speed drops sharply while energy expenditure merely increases.

The Science of Stride Length

Stride length is determined by three factors:

1. Leg strength: Particularly the propulsive force of the glutes and hamstrings
2. Flexibility: Flexibility in the hip flexors and hamstrings limits maximum stride length
3. Elastic energy return: The ability of the Achilles tendon and arch to store and release elastic energy

Elite runners’ speed advantage comes primarily from stride length, not cadence. Studies analyzing multiple elite marathoners found that their cadence differs little from amateur runners (approximately 185–190 steps/min), but their stride length is on average 15–20 cm longer—this is the main source of the speed gap.

Practical Comparison of the Two

Take a runner targeting a 25-minute 5K as an example (target pace 5:00/km = 3.33 m/s):

Conclusion: Increasing stride length without changing cadence yields the most significant speed improvement. However, increasing stride length requires strength and technique training—it cannot be achieved by deliberately taking longer steps.

The Best Strategy: It Depends on the Individual

Runners with cadence < 165: Prioritize increasing cadence, because a cadence that is too low is usually accompanied by overstriding. Increasing cadence is the first step in correcting technical flaws. Aim to increase by 3–5 steps/min every 4 weeks—do not rush.

Runners with cadence 165–180: Cadence is already within a reasonable range. At this point, focusing on increasing stride length (through weight training and plyometric training) yields greater benefits.

Runners with cadence > 180: Cadence is already near optimal. At this point, increasing stride length is the only way to improve speed. Focus on training posterior chain strength (glutes, hamstrings, calves).

Practical Recommendations

1. First assess your cadence: Use the cadence function on a running app or GPS watch to measure your current actual cadence
2. Cadence training: Run 10–15 minutes with a metronome app, practice twice a week, and increase gradually
3. Stride length training: Do weight training twice a week (squats, Romanian deadlifts, single-leg squats) plus plyometrics (bounding, box jumps)
4. For Taipei city runners: Count steps at traffic lights on Xinyi Road—count your steps during a 15-second red light and multiply by 4 to get your current cadence

Conclusion

Both cadence and stride length matter, but the methods for improving them differ: cadence is a technical correction, while stride length is strength development. For most Taiwanese road runners, the most logical progression path is to first correct overstriding (by increasing cadence), then increase stride length through strength training. Don’t blindly chase a 180 cadence—instead, find the optimal rhythm that works for you.

Related Reading

• Running Stride Optimization: The Scientific Comparison of Increasing Stride Length vs. Increasing Cadence
• Running Biomechanics: The Relationship Between Cadence, Stride Length, and Energy Efficiency
• The Trade-off Between Cadence and Stride Length: Putting the Common Advice to “Increase Cadence” Back into a Biomechanical Context
• Optimizing Running Cadence and Stride Length: Latest Findings from Scientific Research