Research · 3 min read · 2026-10-12
Should you change your running cadence?
A 5 to 10 percent higher step rate reduced the load on the knee and hip. When it is worth changing and how to do it.
Cadence, the number of steps you take per minute, is one of the most discussed parts of running technique. Should you change yours? Research shows what happens in the body when you do.
What the researchers did
In one study, 45 healthy recreational runners ran on a treadmill at the same speed with their normal cadence, and with a cadence 5 and 10 percent higher and lower. The researchers measured the load on the hip, knee and ankle.
A systematic review from 2014 collected ten studies that changed stride frequency or stride length at a constant speed.
What they found
With a 5 or 10 percent higher cadence, the knee absorbed less energy on each step. At 10 percent higher, the hip did too. The steps got shorter, the body bounced up and down less and the braking force decreased. When cadence was lowered by 10 percent, the load on all joints increased.
The review found the same pattern: a higher step rate, with shorter steps, reduced several biomechanical factors that are linked to running injuries.
What it means for you
You don't need a particular number. Cadence varies with height, speed and terrain. But if you have recurring knee or hip pain, or take long steps that land well in front of your body, a small increase of around 5 percent may reduce the load.
Change it gradually, for example with a metronome on part of your easy runs, and let it become natural over some weeks.
What the studies can't tell you
The studies measured load during running, not whether runners got fewer injuries over time. Most were small and included mostly men. A changed cadence can also feel tiring at first.
How we use it
PX7 Training doesn't give you a cadence target. If you work on your cadence, do it on easy runs, and keep your pace targets for the sessions where pace is the point.
Sources
- Heiderscheit et al. (2011), Effects of step rate manipulation on joint mechanics during running. Medicine & Science in Sports & Exercise.
- Schubert, Kempf & Heiderscheit (2014), Influence of stride frequency and length on running mechanics: a systematic review. Sports Health.
Written by Jørgen Larsen for PX7 Training.