The old gold standard was 180 steps per minute. But here’s what new research has to say.
, of the University of Michigan, had a hunch that there would be a lot of variability in turnover rates among the ultra athletes. In past races, he’d noticed that even though his competitors finished around the same time, their strides—or “ultra shuffle,” as he referred to it to—were sometimes dramatically different. Maybe, he thought, there were factors other than speed that increased or decreased the number of steps we took per minute.
The study confirmed Burns’s prediction: The runners’ cadences were all over the board. When Burns—who finished fifth in the race and included himself in the study—mapped the participants’ average step frequency throughout the 100K race, the data ranged from a guy who took 155 SPM to someone who took 203.
Interestingly, when he took the average of all of the runners’ cadences, he found a familiar number: 182 steps per minute, just a hair faster than the so-called optimal 180 SPM.But what intrigued him was not the group’s data, but the individual’s. Surprisingly, out of all the characteristics runners were queried about in the survey—height, weight, age, speed, and running experience—only speed and height seemed to have an effect on the individual runners’ cadences.
He also looked into whether fatigue affected cadence—after all, don’t our legs slow down when we get tired? But the study found that fatigue has no effect on our step frequencies. Here’s why: Even when the ultrarunners were in the latter half of their race, if they held the same pace from the start, they had the same cadence. And if they kicked at the finish, they had even faster step counts, even though they were running on tired legs.
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