Run Series - Cadence or Stride Length for Increasing Speed?

If you are a runner then at some point you’ve done some research on how to improve your speed. Then discovered there is no simple answer and often some conflicting information. Some experts say increasing your cadence is better. Others will say stride length. The problem here is that no two runners are the same biomechanically and what works for one person, won’t necessarily work for the next.

To increase speed while running there is a very simple equation: Cadence x Stride Length = Speed

Based on this equation you can increase either cadence or stride length and have your speed increase. Let’s break this down further….

Cadence is essentially the number of steps, or strides, you take per minute. There is some conflicting information on the internet as to what the ideal cadence is for runners. Some sources say 150-200 steps per minute. Other sources narrow this down and state 170-180 steps per minute. The bottom line is that the quicker cadence decreases contact time with the ground, which can minimize the force of impact through your legs with each step. This higher cadence number can reduce the potential for injuries and especially chronic overuse injuries.

Stride length is measure as the distance between the touch down of the toes of one foot and when that same foot touches the ground again. Of course, there are certain intrinsic factors that are beyond our control when it comes to stride length, such as leg length, that can affect our stride length. Someone 5ft 2in will have a naturally shorter stride length than someone 6 ft 2 in.

Stride length is also influence by hip mobility and strength, or power. If your hips lack mobility into extension you won’t be able to physically attain a nice long stride length. Conversely, if you lack explosive power in the glutes, you won’t have the type of strength needed to achieve that stride length.

So which is technically better for achieving speed? Neither, really. They’re both important, but what’s more important is recognizing which may be easier to achieve in practice. Someone, like myself, may have a slower natural cadence of 155-160 steps per minute (spm). Realistically, it will be a real struggle to get to 180 spm in practice. Not impossible, but still a struggle. The last time I tried to really increase my cadence I ended up giving myself a case of Achilles tendonitis. For me, increasing speed by increasing stride length is a much more achievable goal. Alternately, someone working on increasing stride length may be able to achieve a 50% longer stride in a race, but then it may alter the running mechanics significantly enough to the point of giving that person a different issue entirely.

The bottom line is that both are important to incorporate into your training, but what works for one person may not work for another. To increase speed it will take time, consistency, and training.