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Calculation Machine

Running Cadence Calculator

Link cadence, stride length and pace, and see what changing one does to the others.

Reviewed by James Whitfield · How we check our maths

Your values

ⓘ Live results

Results
Stride length
1.08 m (42.6 in)
Stride at target cadence
1.01 m
Speed
10.91 km/h
Stride as % of height
62%
Steps per kilometre
1,848
Change needed
-6.7% stride change to hit 180 spm

Working

  1. 1speed = 1000 / 330 s = 3.03 m/s
  2. 2stride = 3.03 x 60 / 168 = 1.08 m

Quick answer

Speed is cadence multiplied by stride length. Raising cadence at the same speed shortens stride, which usually reduces overstriding and impact.

The formula

speed m/s = cadence spm x stride m / 60

Worked example

Worked example

Using the values the calculator loads with.

Inputs

  • Cadence168 steps/min
  • Pace5:30 min/km
  • Height175 cm
  • Target cadence180 steps/min

Result

  • Stride length1.08 m (42.6 in)
  • Stride at target cadence1.01 m
  • Speed10.91 km/h
  • Stride as % of height62%
  • Steps per kilometre1,848
  • Change needed-6.7% stride change to hit 180 spm

How to use the Running Cadence Calculator

  1. 1Take cadence from your watch as an average over a steady kilometre.
  2. 2Enter the pace you held for that same segment, plus your height.
  3. 3Try raising cadence 5% at the same pace and watch the stride length drop.

Frequently asked questions

Is 180 steps per minute the magic number?

No. 180 came from observing elite racers; the useful idea is that most recreational runners are 5 to 10% too low, not that everyone needs exactly 180.

Will a higher cadence make me faster?

Not by itself. It usually reduces overstriding and braking forces, which lowers injury risk and lets you hold pace more efficiently.

About this calculator