The idea that 180 steps per minute is the optimal running cadence has become one of the most persistent myths in endurance sport. The reality is far more nuanced - and for most athletes, cadence is not something worth obsessing over.
The Short Answer
Running cadence is dependent on speed. You will naturally have a higher cadence during a 1500-metre race than during a marathon. Any individual will have different cadences at different speeds, which makes the idea of a single optimal number fundamentally flawed. It falls into the category of bad training advice that sounds scientific but lacks nuance.
That said, there is likely no good reason for your cadence to sit below 160 RPM at any running speed. If it does, and you experience lower-leg discomfort, it may be worth addressing.
What Low Cadence Actually Means
When someone has a very low cadence, they are likely making contact with the ground while their leg is extended well out in front of their body. This increases the compressive force of each stride. Rather than gliding over the top of their stride, they are almost braking on every step.
This is an excellent way to develop a stress fracture. It also just makes you slower.
The ideal foot strike is where your foot makes contact with the ground underneath your torso, not out in front of it.
Three Ways to Address Overstriding
Shorten your stride and increase cadence. This is the most direct approach. A shorter stride increases the likelihood of your foot landing closer to your centre of mass.
Lean forward slightly. A gentle forward lean shifts your body position so that your foot naturally lands under your torso rather than ahead of it.
Focus on pointing the toes. This is less reliable than the other two methods, but encouraging a slight toe point can sometimes help shorten the stride naturally.
When to Leave It Alone
If you are not experiencing lower-leg issues or shin pain, cadence is not something worth fixing preemptively. Slower runners will almost always have a lower cadence than faster runners - that is physics, not a fault. There are more impactful things you can address, like the five common mistakes ruining your triathlon run split.
The concern arises when a shorter athlete is running at a reasonable pace with a very low cadence. That combination usually indicates overstriding, and it is worth investigating.
Cadence is a symptom of how you run, not a target to chase. Fix the mechanics and the number takes care of itself.