If you’ve ever finished a run with achy knees or a sore hip, your cadence might be the culprit. Cadence — how many steps you take per minute — is one of the simplest, most powerful things you can adjust to run more efficiently and with far less injury risk. Here’s how to dial it in.

What Cadence Actually Is

Cadence is simply the number of steps you take per minute while running. Many recreational runners over-stride with a slow cadence, landing hard on an extended leg. That heavy landing is where a lot of injuries begin.

Why It Prevents Injury

A higher cadence with shorter steps means you land more softly and closer to your body, reducing impact on your knees and hips. Less braking force means less wear on your joints. It’s a small change with an outsized protective effect.

Find Your Current Number

Count your steps for a minute while running at your usual easy pace to establish a baseline. You can’t improve what you haven’t measured. Most running watches will track this for you automatically.

Increase It Gradually

Aim to nudge your cadence up by around five percent at a time, using a metronome app or a playlist matched to your target beat. Small increases feel natural; big jumps feel forced. Let your body adapt over a few weeks.

Let It Become Natural

With practice, a quicker, lighter turnover becomes your default without any conscious effort. Your runs feel smoother and your joints feel better. The change quietly rewrites your whole stride.

Cadence is proof that small tweaks can transform your running. Measure your baseline, nudge it up gradually with a metronome, and let a quicker, lighter stride become second nature — your knees and hips will feel the difference for miles to come.