Running Cadence and Technique Test: How to Assess It Step by Step

Cadence (steps per minute) and running technique are two of the easiest parameters to measure, and at the same time two of the most closely tied to injury risk and running efficiency. You don't need a biomechanics lab — with a phone, a flat surface, and a few minutes, you can gather genuinely useful information.

What does this test measure?

This test combines two elements:

1. Cadence: the number of steps per minute at a given pace
2. Running technique: foot strike pattern (heel/midfoot/forefoot), vertical oscillation, trunk lean, and arm position, assessed visually via video

Both parameters are related: very low cadences tend to come with longer strides, greater impact, and more vertical oscillation — factors associated with a higher risk of overuse injuries.

What you'll need

• A stopwatch (or a phone app with a metronome/counter)
• A phone camera (ideally slow-motion, 120-240 fps) and a tripod or stand
• A treadmill or a flat course of at least 50-100 meters
• Optional: video analysis app, or a whiteboard/protractor for measuring angles

Step-by-step protocol

Measuring cadence:

1. The runner runs at their usual training pace (not a sprint) for at least 1 minute, after a short warm-up
2. Count the number of footstrikes of one foot over 15 seconds and multiply by 4, or count both feet over 15 seconds and multiply by 4 to get total steps/min
3. Repeat the measurement 2-3 times and take the average

Video technique analysis:

1. Position the camera perpendicular to the running direction (sagittal plane), at hip height, about 3-5 meters away
2. Record the runner passing through the field of view at their usual pace, in slow motion if possible
3. Review frame by frame:

- Foot strike type (heel, midfoot, forefoot) - Foot position relative to the knee/hip at contact (does the foot land well ahead of the center of mass?) - Vertical oscillation of the center of mass - Overall trunk lean

Common mistakes

• Measuring cadence during the first few steps after starting to run (not representative of cruising pace)
• Recording from a non-perpendicular angle, which distorts angle perception
• Drawing conclusions about technique from a single step or stride instead of several cycles
• Asking for sudden, drastic changes to cadence or technique without progression (increases the risk of overuse injury in tissues that haven't adapted)

How to interpret the result

Cadence (steps/min)	Interpretation
< 160	Low — stride is likely long, with greater impact per stride
160 - 170	Moderate, common in recreational runners
170 - 180	Good, typical range for trained runners
> 180	High, common in competitive distance runners

There's no universal "perfect" cadence (it depends on height, leg length, and speed), but increasing cadence by 5-10% in runners with very low cadence (<160) and a stride that lands well ahead of the body is often associated with reduced impact loads on the knee.

How it relates to other tests

This test pairs well with:

• Running economy test — changes in technique/cadence can show up in heart rate at a fixed pace
• Running threshold test (anaerobic threshold) — technique affects efficiency at different training paces

If you spot a very low cadence together with recurring knee or shin discomfort, it's worth working on cadence progressively before increasing training volume.

Tracking with Movalytics

Cadence and technique are parameters worth reviewing periodically, especially when there are changes in footwear, training volume, or after an injury. With Movalytics you can log each runner's average cadence at every assessment, along with notes and observations on technique, and see whether the adjustments you're suggesting translate into real changes over time.

FAQ

Do I have to run at 180 steps per minute? No. The "180 spm myth" comes from observations of elite runners, but the optimal cadence depends on the individual. What matters is avoiding very low cadences combined with strides that land well ahead of the body. Are there risks to changing cadence? Yes, if done abruptly. Gradual increases (2-3% every 1-2 weeks) allow tissues to adapt without creating new overload issues. Do I need a high-speed camera for technique analysis? It's not strictly necessary, but it helps a lot. Most current phones record in slow motion (120-240 fps), which is enough for useful qualitative analysis.