Running Cadence Metronome
Set a target running cadence (SPM) and follow an on-beat click with optional accents, tap-tempo, session timing and presets from easy 160 to fast 190 — sound generated locally in your browser.
Tap 4–8 natural footstrikes or enter your measured baseline, then use the relative presets.
| Goal | SPM | When to use |
|---|
170 SPM ≈ one step every 353 ms. This matches the entered natural cadence.
Background or lock-screen playback may pause because of browser limits.
Foreground scheduling ready.
Heiderscheit et al. (2011): at a fixed speed, increasing cadence 5–10% above natural cadence reduced some joint-loading measures in 45 healthy recreational runners. It does not make 180 SPM a universal target.
Race paces: Pace calculator · training paces: VDOT · intervals: HIIT timer · finish times: Race time predictor.
How to train with cadence
Warm up, measure natural cadence at the pace you plan to run, then try a short segment at +3% or +5%. Match light footstrikes to the click and build duration before increasing the relative target. Keep the page in the foreground because browsers may pause audio in the background or on lock screen.
Running Cadence Metronome helps you practice a target steps-per-minute with an audible click — no app install and no upload. Use it for form drills, easy runs or race-pace turnover work.\n\nStart with a preset near your current cadence, then nudge SPM up in small steps. Export or share the session when you want a training log.
FAQ
Is my data uploaded?
No. Audio and session stats stay in your browser.
Is this coaching advice?
No. It is a free training aid. See a coach if you have injury concerns when changing stride mechanics.
Can I share the result?
Yes — copy the session text, download CSV, or share a result image with your SPM.
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