Running Metronome
Lock your cadence. Reduce injury risk.
Why Cadence Matters
Running cadence — steps per minute — is one of the most actionable metrics for improving running form. A cadence around 170–180 SPM naturally shortens your stride, promotes midfoot striking, and reduces the braking forces that cause common injuries like shin splints and runner's knee.
How to Train Cadence
Set this metronome to your target SPM. Run for 1–2 minutes matching each footstrike to a click, then run without it for 1–2 minutes. Repeat. Over weeks, your body internalises the rhythm. The 2-beat time signature is ideal for running — one click per foot. The accent on beat 1 marks your dominant foot, helping you track symmetry.
Frequently Asked Questions
What cadence should I run at?
Research suggests 170–180 steps per minute for most runners. This higher cadence reduces overstriding and lowers impact forces on joints. Start at your natural cadence and increase by 5% at a time, allowing your body to adapt over several weeks.
How do I use a metronome for running?
Set the BPM to your target cadence (steps per minute). Each click is one footstrike. Use earphones or run with your phone in a pocket. Start with short 1–2 minute intervals at the new cadence, then run freely, then return to the metronome. This interval approach helps internalise the rhythm faster.
Is 180 BPM the magic running cadence?
180 SPM was popularised by coach Jack Daniels after observing elite runners at the 1984 Olympics. While it's not a rigid target, most recreational runners benefit from increasing their cadence toward this range. A 5–10% increase from your natural cadence is a reasonable first goal.
Can I use this metronome while running outdoors?
Yes. Add this page to your phone's home screen as a PWA (works offline). Set your target BPM, start the metronome, then use Bluetooth earphones. The Web Audio scheduler keeps accurate time even in the background. Use the 2/4 time signature for a left-right-left-right click pattern.