# What is my running cadence?

Computes running cadence in steps per minute from a step count, and the step length, stride length and steps per mile or kilometer from cadence and pace.

- Page: https://www.acalculator.org/sports/running-cadence-calculator
- JSON spec: https://www.acalculator.org/sports/running-cadence-calculator.json
- Version: 94fe65f4019a

## Default answer

Example with the default inputs (I know Steps counted, Steps counted 43, Counting time (seconds) 15, Pace per mile, Pace minutes 9, Pace seconds 0): Your cadence is 172 steps per minute, with a step length of 104 cm.

## Inputs

| Key | Label | Description |
| --- | --- | --- |
| known | I know | Whether you counted steps over a time, or already know your cadence in steps per minute. |
| steps | Steps counted | Steps counted with both feet over the counting time (count one foot and double it if easier). |
| sec | Counting time (seconds) | How long you counted for, in seconds: 15, 30 or 60 are common. |
| spm | Cadence (steps per minute) | Your cadence: steps per minute with both feet. |
| per | Pace per | Whether the pace is the time per mile or per kilometer. |
| pm | Pace minutes | The minutes part of your pace per mile or kilometer. |
| ps | Pace seconds | The seconds part of your pace, from 0 to under 60. |

## Outputs

| Key | Label | Description |
| --- | --- | --- |
| spm | Cadence | Steps per minute: steps counted × 60 ÷ seconds counted. |
| stepCm | Step length (cm) | Distance per step, one foot to the other: speed ÷ cadence. |
| stepIn | Step length (in) | The step length in inches. |
| strideCm | Stride length (cm) | Distance per stride, one foot to the same foot again: 2 × step length. |
| strideIn | Stride length (in) | The stride length in inches. |
| stepsPer | Steps per mile or km | Steps for each mile or kilometer of the pace: cadence × pace in minutes. |
| mph | Speed (mph) | Running speed in miles per hour, from the pace. |
| kmh | Speed (km/h) | Running speed in kilometers per hour, from the pace. |

## Method

cadence = steps × 60 ÷ seconds; step length = (meters per mile or km) × 60 ÷ (cadence × pace in seconds); stride = 2 × step.

## Assumptions

- A step is one foot landing; a stride is two steps (the same foot landing again).
- Step length is the average over the pace you type, on level ground.
- 1 mile = 1,609.344 m and 1 inch = 2.54 cm exactly (NIST).

## Worked examples

1. known = steps, steps = 43, sec = 15, per = mi, pm = 9, ps = 0 gives spm = 172, stepCm = 104, stepIn = 40.9, strideCm = 207.9, stepsPer = 1,548, mph = 6.67, kmh = 10.73. Source: NIST Special Publication 811 (2008), Appendix B.8: 1 mi = 1,609.344 m and 1 in = 0.0254 m exactly. https://www.nist.gov/pml/special-publication-811.
2. known = cadence, spm = 180, per = km, pm = 5, ps = 0 gives spm = 180, stepCm = 111.1, strideCm = 222.2, stepsPer = 900, kmh = 12.
3. known = steps, steps = 81, sec = 30, per = km, pm = 6, ps = 30.5 gives spm = 162, stepsPer = 1,054, stepCm = 94.8.

## FAQ

### How do I measure my running cadence?

Run at your usual pace and count every time either foot lands for 15, 30 or 60 seconds. Multiply by 60 and divide by the seconds counted: 43 steps in 15 seconds is 43 × 60 ÷ 15 = 172 steps per minute. Counting one foot and doubling it works too.

### What is the difference between step length and stride length?

A step is from one foot landing to the other foot landing. A stride is two steps, from one foot landing to the same foot landing again. Some watches call the step length a stride, so check which one your device shows.

### How is step length worked out from cadence and pace?

Speed divided by cadence. At a 9:00 mile you cover 1,609.344 m in 9 minutes, or 178.8 m a minute. At 172 steps per minute that is 178.8 ÷ 172 = 1.04 m per step.

### Is 180 steps per minute the right cadence?

The number is often quoted, but cadence changes with speed, height and terrain, so no single number fits every runner. Studies such as Heiderscheit and others (2011) looked at raising a runner’s own cadence by 5 to 10%, which reduced the load on the knee and hip.

### How many steps are in a mile when running?

Cadence times the minutes per mile. At 172 steps per minute and a 9:00 mile pace, that is 172 × 9 = 1,548 steps per mile.

## Sources

- Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011;43(2):296–302 (step rate in steps per minute; +5% and +10% step rate). https://pmc.ncbi.nlm.nih.gov/articles/PMC3022995/ (retrieved 2026-10-19)
- NIST Special Publication 811 (2008), Appendix B.8: 1 mi = 1,609.344 m and 1 in = 0.0254 m exactly. https://www.nist.gov/pml/special-publication-811 (retrieved 2026-10-19)