Formula
Cadence predictions use the regression from Malisoux et al. (2023), derived from 860 healthy adult recreational runners aged 19–65:
Cadence = 203.056 + 0.193 × age − 44.242 × height(m) + 3.067 × speed(km/h)
Sex was not a significant predictor after adjusting for height, age and speed. The model explains ~26% of cadence variance (adj R² = 0.26), consistent with cadence being highly individual.
- Malisoux L et al. Reference Values and Determinants of Spatiotemporal and Kinetic Variables in Recreational Runners. Orthop J Sports Med. 2023;11(10).
- Heiderscheit BC et al. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011;43(2):296–302.
- Tudor-Locke C et al. How many steps/day are enough? For adults. Int J Behav Nutr Phys Act. 2011;8:79. (Walk zone: 100 spm target)
The model explains ~26% of cadence variance (adj R² = 0.26) — consistent with running cadence being highly individual and influenced by many factors beyond height, age and speed.
Scope
Calibrated for recreational middle-distance running on flat terrain. Does not account for hills, sprinting, trail running, or walking.
Acknowledgements
Developed with Claude AI (Anthropic), in collaboration with Fi² Engineering.
Disclaimer
Population-average estimates for informational purposes only. Consult a physiotherapist before significant changes to your running mechanics.
