Enter your run pace and height into the calculator to determine your optimal running cadence.

Cadence Calculator
Running-focused cadence calculator for measuring cadence, converting pace and stride length, and estimating an ideal cadence range.
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Pace + Stride
Ideal Cadence
Optional running pace
Enter pace only if you want an estimated stride length from your measured cadence.
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Cadence
Stride Length
Pace
Pace
spm
Easy run pace
spm
Result
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Pace
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Stride Length
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Guidance
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Cadence Formula

The following formula is used to calculate a running cadence: 

C = S / T
  • Where C is the cadence (steps per minute)
  • S is the total number of steps
  • T is the total amount of time (minutes)

To calculate cadence (steps per minute), divide the total number of steps by the total time in minutes. If your time is in seconds, convert it first: time (minutes) = seconds ÷ 60. If you also know step length, you can estimate speed using the relationship: speed (m/s) = (cadence ÷ 60) × step length (m).

Cadence Definition

What is cadence?

Cadence, as it refers to running, is the rate of steps per time that a runner is moving at. In cycling, cadence usually refers to crank revolutions per minute (RPM).

What is a good cadence?

Cadence varies widely by person and changes with pace, terrain, height/leg length, fatigue, and injury history. There isn’t one ideal cadence for everyone; rather than forcing a specific number, many runners track cadence over time and focus on what feels efficient and comfortable.

Example Problem

How to calculate cadence?

First, determine the total number of steps. For this example, the person went for a run and recorded a total number of steps of 5000.

Next, determine the total number of minutes. The run this person went on took them a total of 35 minutes.

Finally, calculate the cadence using the formula above:

C = S / T

C = 5000/35

C = 142.85 steps per minute