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About this tool
Work out your running cadence from a step count, see your step and stride length, and set a safe 5-10% progression target.
The Running Cadence Calculator converts a timed step count into steps per minute, then derives step length and stride length from your running pace using step length = speed in metres per minute divided by cadence. It also sets 5% and 10% progression targets at the same speed, the increments used in clinical gait-retraining work on running load. Aimed at runners checking whether they overstride and wanting a metronome number to work with.
Open Running Cadence Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Handles a one-foot count by doubling it, the usual source of a halved cadence reading.
Derives step and stride length from pace, so you can see what a cadence change does to your stride.
Sets 5% and then 10% targets rather than pushing straight to an arbitrary round number.
Run at a steady pace, count every time either foot lands for 30 seconds, then double it. Counting only your right foot for 30 seconds and multiplying by four gives the same answer and is easier to keep track of.
No single number is ideal. The 180 figure comes from Jack Daniels observing elite distance runners at the 1984 Olympics, who were racing. Cadence rises with speed and falls with height, so recreational runners commonly sit between 155 and 175 at easy pace, which is not in itself a fault.
Gait-retraining studies typically use 5% and 10% above habitual step rate, because those increments measurably reduce the mechanical load absorbed at the knee and hip while remaining comfortable. Change one increment at a time and keep your speed the same so the step gets shorter rather than the run getting faster.
Cadence counts every foot strike, so both feet. A stride is two steps, from one left foot strike to the next, so stride rate is exactly half of cadence: 170 steps per minute is 85 strides per minute.
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