Running Cadence Calculator
Your stride length and speed from cadence
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Running pace per km
Running Cadence Calculator
Cadence — steps per minute — is one of the most-tracked running form metrics, but on its own it says little without your pace. Enter your cadence and your pace per kilometre, and this calculator returns your stride length, your speed, and how many steps you take per kilometre. Use it to dial in a target cadence, understand the stride length it requires at your race pace, or compare easy and tempo runs on the same terms.
Cadence is how many steps you take per minute; stride length is how far each step covers. Speed is simply cadence × stride, so at a given pace a higher cadence means shorter, lighter steps. Many runners aim for roughly 170–185 steps/min because a quicker, shorter stride tends to reduce overstriding and impact. Use this to check your cadence at race pace or to see the stride length a target cadence implies.
Frequently Asked Questions
- What is running cadence?
- Running cadence is the number of steps you take per minute while running. This calculator combines your cadence with your pace to derive related metrics including stride length, running speed and the number of steps you take per kilometre.
- How do I measure my running cadence?
- While running at a steady effort, count the steps on one foot for 30 seconds, multiply by two to count both feet, then multiply by two again for a per-minute total. Enter that figure with your pace to get your stride length and speed.
- What is a good running cadence?
- Cadence is individual, but many runners gravitate toward roughly 170 to 180 steps per minute at a comfortable pace. Rather than forcing one fixed number, a slightly higher cadence can shorten overstriding and reduce impact, so aim for gradual change.