How to Run Faster Without Training Harder: The Secret of Running Cadence

Every runner wants to know how to get faster, because pace equals improvement...maybe. Whether you’re chasing a 5K PR, trying to level up your marathon pace, or simply want your easy runs to feel smoother, speed is usually the goal. But here’s the truth: running faster doesn’t always mean training harder. Sometimes it comes down to improving how you run instead of just piling on more miles. I have definitely learned this the hard way. More miles does not always equal faster miles.

One of the most overlooked ways to improve speed and efficiency is running cadence—the number of steps you take per minute. By making small adjustments to cadence, runners of all levels can see measurable gains in speed, endurance, and injury prevention.

What Is Running Cadence?

Running cadence is simply your step rate, measured in steps per minute (SPM). For example, if your watch shows 160 SPM, that means you’re taking 160 steps in a minute.

Elite runners often run with a cadence around 180 steps per minute or higher. Most recreational runners tend to fall between 150–170. While there’s no single “perfect” number for everyone, increasing cadence slightly can make a huge difference in performance.

Why Running Cadence Matters

Improving your cadence helps you run more efficiently. Here’s why it matters:

• Less overstriding – A higher cadence reduces the tendency to reach too far forward with each step, which lowers impact on your knees and hips.
• Better efficiency – Shorter, quicker steps keep your momentum moving forward instead of up and down.
• Reduced injury risk – Higher cadence is linked to fewer overuse injuries like shin splints and IT band syndrome.
• More speed with less effort – Many runners see a natural pace improvement simply by adjusting their stride turnover.

How to Improve Your Running Cadence

If you want to run faster without necessarily running harder, here are some practical steps to improve cadence. One important thing is to track your progress. Yes, use the same run tracking app every time for consistency and log the miles, average minute per mile, and cadence in a spreadsheet. Additionally, here's more :

1. Find your baseline. Run for a mile and check your average cadence using a GPS watch or running app.
2. Increase gradually. Aim to add 5–10 steps per minute, not a huge jump all at once.
3. Use a metronome or playlist. Apps or running playlists set to 170–180 BPM can help you lock into the rhythm.
4. Practice on easy runs. Focus on form during low-intensity runs so it becomes natural.
5. Pair with the right shoes. Lightweight, responsive running shoes make it easier to maintain a quicker turnover.

Final Thoughts: Small Changes = Big Results

You don’t need to double your training volume or punish yourself with endless intervals to get faster. By improving your running cadence, you’ll run smoother, reduce injuries, and naturally pick up speed.

If you’ve hit a plateau, this might be the breakthrough you need. Start small, stay consistent, and you may be surprised at how quickly you feel the difference.