Why You Should Run with a Metronome
Cadence affects running form.
I worked for several years as a Physical Therapist Assistant, and during one of my continuing education courses, we did a small experiment. Each of us took turns running on a treadmill at a comfortable pace, without any specific focus or effort. After a few minutes, the group observed and pointed out gait anomalies or potential form issues we noticed in each other.
We also counted the number of steps taken in one minute—also known as cadence. Then we repeated the run, this time increasing our cadence by 10 percent using a metronome set to the new target pace. (For example, if someone naturally ran at 150 steps per minute, we’d aim for 165.)
Without any additional cues or verbal instruction, every runner’s form improved. There was less overstriding, a more upright posture, and reduced lateral (side-to-side) movement. The change felt almost like a trick.
Why Did Increasing Cadence Improve Running Form?
By increasing the number of steps taken per minute, runners naturally began taking quicker, shorter strides—reducing overstriding. With shorter, faster steps, your feet tend to land closer to your body, which lowers the stress placed on joints and surrounding structures. This leads to reduced impact and a lower risk of injury.
When your feet land closer to your center of mass, your overall running becomes more efficient. You expend less energy recovering from each step, making it easier to maintain a smooth forward momentum.
Quicker steps also create more forward drive and reduce unnecessary vertical motion—resulting in a smoother gait rather than a bouncy one. Reaching your leg too far out in front makes it harder to keep proper alignment through your hips and spine, and may lead to an arched back. Not only does this increase your risk of back injury, it’s also an inefficient way to run.
Maintaining a compact, upright posture helps naturally engage your core muscles, providing the stability you need with each step. Instead of leaning from the hips—common with overstriding—you lean slightly from the ankles as a natural counterbalance to your forward momentum.
So What Cadence Should You Aim For?
Based on elite and professional runners, the optimal cadence tends to fall between 170–180 steps per minute. However, the ideal cadence for you will depend on factors like height, leg length, and running experience.
A good starting point is to increase your current cadence by 5% at a time. If you run consistently each week, you can safely aim to increase cadence every 1–2 weeks, giving your body time to gradually adapt to the new mechanics.
Only increase when it feels comfortable and natural—don’t force it. Once your form feels solid and you’re not tense or overthinking each step, you’ve likely found the cadence that works best for you.
How to Increase Running Cadence
As mentioned earlier, a metronome is one of the easiest tools to help with this. There are plenty of free metronome apps available to download. Alternatively, you can run to music that matches your target beats per minute (BPM). Spotify, for example, has playlists categorized by BPM to make this easy.
Personally, I use a metronome while running because I prefer listening to podcasts over music. I find it especially helpful during tougher runs—when fatigue sets in or my form starts to break down. Focusing on matching my steps to each beat helps keep everything consistent.
Final Thoughts
Common running form tips include things like: “lean forward slightly, but not from the hips,” “run tall,” “stay relaxed,” etc. While all of that advice is helpful, it can feel overwhelming and a little confusing—especially when you’re trying to apply it all at once.
So I recommend starting with one little trick:
Increase your cadence by running with a metronome.
For more running tips or some of our travel adventures, check out these other posts:
Running a race in Disney World
How I trained for my first marathon
What it’s like living in Japan as a foreigner
Disclaimer: This article is for informational purposes only and is not intended as a substitute for personalized medical advice. While I have experience working as a Physical Therapist Assistant, this post is based on general principles of running biomechanics and should not replace individualized care or evaluation. Always consult a licensed healthcare provider or physical therapist for a tailored assessment or recommendations regarding your running form or training routine. Individual results may vary, and changes should be made gradually to avoid injury.