MariposasRunning Cadence
Running cadence is the number of steps you take per minute while running, counted across both feet combined. A runner taking 160 steps per minute has a cadence of 160 spm. The reason coaches pay attention to this number is that it has a strong relationship with impact mechanics: lower cadences tend to pair with longer strides, which pushes the foot far out in front of the body and increases braking force on every landing. The nuance most beginners miss is that there is no single correct cadence for everyone. The often-cited target of 180 spm came from elite distance runners at the 1984 Olympics and gets applied too broadly. A beginner running slowly will naturally run at 150 to 160 spm, and that is fine. The practical goal is incremental improvement: if your cadence is low for your current pace and you are dealing with repetitive impact injuries, nudging it up by 5 to 10 percent over several weeks can reduce ground contact time and shift the landing point closer under your hips.
Example
A runner logging 5-mile training runs at a 10-minute mile pace checks their GPS watch and finds her cadence averaging 158 spm. Her coach suggests she try shortening her stride slightly and aiming for 165 to 168 spm during her next few easy runs, using a metronome app set to that beat. After four weeks of practicing this, she notices less knee discomfort on longer efforts, which lines up with research showing reduced peak impact force at higher cadences.