If you’d like to run faster, improving your running cadence—or stride frequency—can actually help you make significant improvements in your overall performance. Plus, a higher cadence and shorter stride means less impact on your legs and joints, helping you decrease fatigue and reduce injury risk.
But how exactly can you increase running cadence? I’ve got five simple drills that you can add to your training to improve your running cadence and boost your speed.
What is Running Cadence?
Running cadence is the number of steps you take per minute while running. Studies have shown that maintaining an optimal cadence can lead to a more efficient running style, reducing the risk of injuries and helping you conserve energy.
When your cadence is too low, meaning you take fewer steps per minute, it often results in overstriding. Overstriding occurs when your foot lands too far in front of your body, causing a braking effect that slows you down and puts unnecessary stress on your joints.
On the other hand, if you find yourself taking too many steps per minute, your stride may be too short, which can hinder your speed and overall performance. Striking the right balance is key.
The ideal cadence will vary from runner to runner, depending on factors such as leg length, strength, and biomechanics. However, a general guideline suggests that a cadence of around 180 steps per minute is often associated with efficient running.
The 180 steps per minute metric is talked about a lot among runners, but it’s important to recognize that it’s not a magic number. It serves as a starting point for you to experiment and find what works best for your body and gait.
To measure your running cadence, count the number of steps you take with your right foot for one minute and then multiply by two. Once you start incorporating the below drills into your training, you can periodically measure your cadence to see your progress.
5 Running Drills to Increase Running Cadence
These drills are specifically designed to improve your foot speed, coordination, and reaction time. By practicing them regularly, you’ll develop the muscle memory needed to effortlessly transition from one stride to the next, maintaining a quick tempo without sacrificing efficiency.
You can incorporate the drills into your training routine gradually, starting with shorter intervals and gradually increasing the duration as you build confidence and strength.
Drill 1: High Knees
High knees are a great exercise to work on strengthening, coordination, and flexibility.
1. Stand with your feet hip-width apart and your arms at a 90-degree angle at your side.
2. Lift your left knee up to your chest.
3. Switch to lift your right knee to your chest. Continue the movement, alternating legs. Choose a pace that’s right for you, anywhere from a slow (marching) to fast running pace.
4. Keep repeating Steps 2 and 3 until you’ve done the drill for 1 to 2 minutes.
Drill 2: Quick Feet
This quick feet drill is very simple and is a good one to do at the beginning of a run. Here’s what to do:
1. After 5-10 minutes of warming-up at an easy pace, alternate between 30 seconds of fast turnover running and 30 seconds of easy pace.
2. During the fast intervals, focus on taking quick, short, and light steps. Pick up your feet when they hit the ground, as if you’re stepping on hot coals.
3. Make sure your foot is landing under your hip, not in front of your body. Try to focus on gliding, not bouncing, over the ground.
4. Remember to keep your upper body relaxed and maintain a steady rhythm.
Drill 3: Skipping
Skipping may seem like a simple childhood activity, but when done with intention and focus, it can be a powerful tool to improve your running cadence. This drill not only strengthens the muscles in your legs but also engages your core and improves your coordination.
1. Start by standing tall with your feet hip-width apart.
2. As you skip, swing your arms naturally back and forth, opposite to your legs. Lift your knee up towards your chest and hop off the ground with the opposite foot.
3. Remember to keep your core engaged and your movements light and bouncy.
Drill 4: Lateral Shuffles
This exercise is designed to improve your lateral agility and strengthen your outer hip muscles.
1. To perform a lateral shuffle, start by standing with your feet shoulder-width apart in an athletic stance. Maintain a slight bend in your knees and engage your core for stability.
2. Next, take a step to the side with your right foot, followed by your left foot, keeping a quick and steady pace throughout the exercise.
3. Focus on staying light on your feet and maintaining a smooth and fluid motion, as you shuffle laterally from side to side.
4. Pay attention to your form and technique. Keep your chest up and your gaze forward, avoiding any unnecessary twisting or leaning.
Drill 5: Hill Sprints
Hill sprints are a fantastic way to challenge both your cardiovascular system and your muscular strength. Additionally, hill sprints engage your glutes, quads, hamstrings, and calves, helping you develop greater lower body strength and stability.
1. Find a moderate slope or hill with a clear path. Start by warming up with a light jog or dynamic stretching.
2. Then, when you’re ready, sprint up the hill as fast as you can, focusing on short, quick strides and driving your knees upward.
3. Jog slowly or walk to the bottom of the hill to recover before your next hill sprint.
4. For beginners, start with a shorter hill and gradually increase the distance as you gain more experience and confidence. Aim for around 5-6 hill sprints per session, allowing yourself ample rest between each sprint to recover, and then increase the number of repeats as you progress.
More Running Drills to Get Faster
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
