Running Cadence, Splits & How to Improve Your Pace

Two numbers quietly shape almost every run: your cadence — how many steps you take per minute — and your splits — how your pace changes from one kilometre to the next. Understand both and you have a practical, repeatable way to improve your running pace without simply grinding harder. This guide covers what a good running cadence really is (and why the famous "180 spm" is not a rule), how to increase cadence safely, what positive, even and negative splits mean, and how GPS accuracy can quietly distort the numbers you rely on.

What Running Cadence Is (Steps Per Minute)

Running cadence is simply your steps per minute (spm) — the total number of times either foot strikes the ground in sixty seconds. If your left and right foot together land 165 times in a minute, your cadence is 165 spm. It is one of the easiest running metrics to measure and, unlike pace, it stays fairly consistent across speeds until you start running quite fast.

Cadence matters because, for a given pace, taking more (and therefore shorter) steps usually means each foot spends less time on the ground and lands closer to under your body rather than out in front. That tends to reduce heavy braking and over-striding. But cadence is only ever half the equation: your speed is cadence multiplied by stride length. You can run faster by taking more steps, longer steps, or both — which is exactly why a single "correct" cadence number can mislead.

What's a Good Running Cadence?

Here is the honest answer: there is no universal magic number. Beginners often run at around 160–170 spm, and that is completely normal and fine. Many experienced runners settle higher, but plenty of strong runners sit comfortably in the 160s at easy paces.

You have probably heard that 180 spm is the ideal. Treat that as a loose reference, not a rule. The 180 figure came from observing elite runners at race pace, and your ideal cadence genuinely depends on:

• Your height and leg length — taller runners with longer legs naturally turn over a little slower at the same pace.
• Your pace — cadence at an easy jog is lower than at a hard 5K effort, so comparing the two is meaningless.
• Your experience — as fitness and running economy build, your comfortable cadence often drifts up on its own.

So if you are a beginner running around 160–170 spm, you do not have a problem to fix. Chasing 180 by force can actually make you less efficient.

How to Increase Your Cadence Safely

If you do want to lift your cadence — often to reduce over-striding or ease joint load — the key word is gradually:

• Raise it about 5% at a time. If you average 165 spm, aim for roughly 173 first, hold it for a few weeks, then reassess. Small, sustainable steps beat one dramatic change.
• Use a metronome or music. Set a metronome app to your target spm, or run to a playlist with the right beats per minute, and let your feet fall in time.
• Add short cadence drills. During an easy run, do a few 30–60 second bursts at a slightly quicker turnover, then relax back.
• Let pace do the work. Cadence rises naturally as your pace increases, so including some faster running is often the simplest route to a quicker turnover.

What Running Splits Are

A split is your time for one segment of a run — almost always one kilometre. Line your splits up and you get the story of how you paced the whole effort. There are three shapes:

• Positive split: the second half is slower than the first. You went out too hard and faded — the most common beginner mistake.
• Even split: every kilometre is roughly the same pace. Disciplined and efficient, and a great target for steady runs and time trials.
• Negative split: the second half is faster than the first. Usually the mark of smart pacing.

Running splits explained this way turn a single average pace into something you can coach yourself with: if your last two kilometres are always the slowest, you are starting too fast.

Negative Splits: Run the Second Half Faster

A negative split means you deliberately run the second half of your run faster than the first. It is one of the most reliable ways to improve your running pace and finish strong instead of hanging on.

The setup is simple. Start the first half about 5–15 seconds per kilometre slower than your goal pace. That controlled opening keeps you fresh, so you can accelerate through the second half and still have something left at the end. Negative splits are associated with better performance precisely because they protect you from the classic error of going out too hard and blowing up.

To practise, pick a familiar route and note your per-km splits. Aim to make each kilometre in the back half equal to or quicker than the one before — it should feel almost too easy early on, and that restraint is the whole point.

GPS Accuracy: Why Your Distance Can Lie

Every split you read depends on your device knowing where you are — and GPS is not perfect. Watches and phones lose signal near tall buildings and under tree cover, where the sky is partly blocked, and the receiver fills those gaps by estimating your position. Those tiny estimates add up.

On a turny 5K in particular, this cumulative GPS error can add roughly 30–60 seconds of "phantom" distance — the track zig-zags across the true line, so the watch thinks you ran further than you did and reports a flattering pace. Dense city stretches and tree-lined trails are the worst offenders.

The fix is not to abandon GPS but to know its limits. When you need precise pace — a time trial, an interval session, or testing whether you really hit goal pace — use lap markers or a measured route rather than trusting raw GPS distance alone.

Putting It Together

• Don't chase 180. A beginner around 160–170 spm is fine. Improve cadence only with a reason, and only about 5% at a time.
• Pace with splits. Aim for even or negative splits; if your first kilometre is always your fastest, ease off the start.
• Respect GPS limits. Near buildings and trees, use lap markers when the exact number matters.
• Fuel and recover. In Nutri Macro the same app that shows your route and splits also tracks the calories you burned and the meal that replaces them, plus your recovery — so your training actually adds up.

Frequently Asked Questions

What is a good running cadence? There is no single best number. Beginners often run around 160–170 spm, which is perfectly fine. The 180 spm figure is not a universal rule — it depends on your height, pace and experience, and cadence rises naturally as you speed up.

How do I increase my cadence safely? Gradually — about 5% at a time. Use a metronome or music, add short cadence drills, and let faster running lift your turnover naturally.

What is a negative split? Running the second half faster than the first. Start about 5–15 sec/km slower than goal pace, then speed up. It is associated with better performance.

Why is my GPS distance wrong? Near tall buildings and tree cover the receiver loses signal and guesses, so a turny 5K can gain roughly 30–60 seconds of phantom distance. Use lap markers when you need precise pace.

What are running splits? Your time for each kilometre. Positive means slowing down, even means steady, negative means finishing faster than you started.