Cadence is the number of steps you take per minute while running, counting both feet. Coaches often reference a range around 170 to 180 steps per minute as a general guideline, though the ideal number varies with a runner's height, pace, and natural stride.
There's no single perfect number, but many runners land somewhere in the 160 to 180 steps per minute range at easy to moderate pace. It's more useful as a general reference than a strict target.
Focus on shorter, quicker steps rather than longer strides, and increase gradually, a 5 to 10 percent bump is plenty at first. Many runners use a metronome app or their GPS watch's cadence alert to practice.
For some runners, a slightly quicker cadence reduces overstriding and the impact forces that come with it. It's not a guaranteed fix for injury, and changing it too fast can create new strain.
Most GPS running watches and phone running apps track cadence automatically. You can also count your steps on one foot for 30 seconds and multiply by four as a rough manual check.