RunTempo

What is Running Cadence?

Running cadence is the number of steps you take per minute (SPM) while running. It's one of the two factors that determine your speed (along with stride length). Improving your cadence can help you run more efficiently, reduce impact forces, and lower your risk of injury.

Most recreational runners have a cadence between 160-170 SPM, while elite runners typically maintain 180-200 SPM. RunTempo helps you gradually increase your cadence to a more efficient rhythm.

What tempo should I set?

While the optimal cadence varies by individual, research suggests most runners benefit from a cadence of 170-190 steps per minute. The famous "180 rule" comes from Dr. Jack Daniels' (yes his real name!) observation of elite runners at the 1984 Olympics, where he found that nearly all runners maintained at least 180 SPM.

Finding your ideal cadence:

• Start by measuring your current natural cadence
• Increase gradually by 5-10% (about 5-10 SPM)
• Allow 4-6 weeks to adapt to each increase
• Your optimal cadence may be higher for faster paces and lower for easy runs

The Science Behind Running Cadence

Research has shown that increasing cadence by 5-10% can significantly reduce loading on the hip and knee joints. A higher cadence typically results in:

• Reduced vertical oscillation: Less bouncing means more efficient forward motion
• Decreased ground contact time: Quicker steps reduce braking forces
• Lower impact forces: Shorter strides reduce stress on joints
• Improved running economy: Better elastic energy return from tendons

Studies have found that even small increases in cadence (5-10%) can reduce the load on the knee joint by up to 20%, making it an effective strategy for injury prevention.

How to Use RunTempo for Cadence Training

Getting Started:

1. First, determine your current cadence by counting steps for 30 seconds and multiplying by 2
2. Set RunTempo to your current cadence for the first week
3. Increase by 5 SPM every 2-3 weeks until you reach your target
4. Use RunTempo for only 5-10 minutes initially, gradually increasing duration

Training Tips:

• Focus on quick, light steps rather than forcing a longer stride
• Keep your feet landing under your center of gravity
• Maintain relaxed shoulders and arms
• Use RunTempo's timer feature to practice intervals at target cadence

Research & References

Key Studies on Running Cadence:

• Effects of step rate manipulation on joint mechanics during running - Heiderscheit et al. (2011) showed that increasing cadence reduces loading on knee and hip joints
• The effect of real-time gait retraining on hip kinematics, pain and function - Willy et al. (2014) demonstrated injury reduction through cadence training
• Effects of cadence manipulation on joint loading during running - Lenhart et al. (2014) quantified the biomechanical benefits of higher cadence

Recommended Reading:

• Runner's World: The Importance of Cadence and Stride Rate
• Outside Magazine: Finding Your Perfect Running Cadence
• The Simple Way to Injury-Proof Your Stride
• Science of Running: Understanding Stride Rate and Length

Does the timer still work when I exit RunTempo?

Yes, the timer works in the background. You can set it and forget it.

Is RunTempo available on Apple Watch?

Yes! RunTempo includes a native Apple Watch app with full standalone functionality. You can control the metronome directly from your wrist without needing your phone. The watch app includes:

• Full BPM control from 10-260 beats per minute
• Timer functionality for interval training
• Background audio that mixes with other apps
• Smart Stack widget for quick access

How do I add RunTempo to my Apple Watch Smart Stack? (version 2.1+)

The Smart Stack widget gives you quick access to RunTempo right from your watch face. Here's how to add it:

On your Apple Watch:

1. From any watch face, swipe up from the bottom or rotate the Digital Crown up
2. Scroll to the bottom of the Smart Stack
3. Tap the "+" button or "Edit Stack"
4. Find "RunTempo" in the list of available widgets
5. Tap the green "+" button next to RunTempo
6. Press the Digital Crown to save

From your iPhone:

1. Open the Watch app on your iPhone
2. Tap "Smart Stack" under the My Watch tab
3. Toggle on "RunTempo" from the list
4. Drag to reorder if desired

Pro Tips:

• Pin RunTempo to always appear at the top by pressing and holding the widget, then selecting "Pin to Top"
• The widget will automatically appear in your Smart Stack before runs if you enable Smart Stack suggestions

Can I use RunTempo with other running apps?

Absolutely! RunTempo is designed to work alongside other running apps. The metronome audio will mix with music, podcasts, or coaching apps.