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7 Bucket List Marathons, Chosen By Marathon Runners

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Looking for some inspiration to choose a bucket list marathon?

Here’s my pick of some of the most life-affirming, awe-inspiring marathons around the world.

One of the best things about running a marathon is that it gives you the opportunity to travel.

Sure, running local marathons is awesome – but when you combine a marathon with an overseas trip (especially somewhere a little exotic or with an interesting culture), they can become unforgettable experiences.

I recently tapped our community of runners to find out what their top bucket list marathons were – and they didn’t disappoint!

From major city marathons to remote, exotic routes – and a couple of ultras in there too – this list is bound to whet your appetite and get you thinking big for your 26.2 mile run.

So next time you start to dream big…start here!

Bucket List Marathons: The Complete List

1. The Great Wall Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 1
credit: Albatros Adventure Marathons

Location: China

Visit organiser’s website

The Great Wall Marathon epitomises a Bucket List experience – you’ll run up and down over 5000 steps and you make your way along the iconic Wall.

Don’t aim for a PB though, all those steps will challenge even seasoned marathon runners.

“An incredibly intense, difficult, and hugely satisfying run” said Martin Evans, who also warns runners about the heat, “the heat during our run was brutal and far more impactful than the steps.”

The race is often praised for it’s excellent organisation, with multi-lingual staff and doctors present throughout.

Just take care – if you haven’t run a marathon before, ensure you train for the stairs and heat. Every year some runners DNF, with a few requiring stretchers and IVs. Fortunately the medical team get great reviews.

2. The Big Sur Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 2

Location: California, USA

Visit organiser’s website

Called “the marathon on the Ragged Edge of the Western World”, the Big Sur Marathon is coveted by seasoned marathon runners – and not that easy to get a spot for.

Taking place over the historic ‘Highway 1’, the route starts in Big Sur and runners head north over undulating hills and spectacular coastline views, finishing in the town of Carmel-On-Sea. With one big climb at the half-way point (Hurricane Point) and numerous rolling hills between miles 22 and 25, you want to have your hill training down before attempting this one!

The support and sense of community surrounding the Big Sur marathon is second-to-none; prepare yourself for classical musicians on the course, free strawberries as you enter Carmel, and loads more from the locals.

It’s another 26.2 miler that you should run for the experience, and not the PR: “You can run a good race at Big Sur, but running a personal best or personal record would be quite a feat given the hills and some years, given the winds” says Susan Ibach, 2018 finisher.

3. The World’s Fastest Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 3
credit: Albatros Adventure Marathons

Location: Granada, Spain

Visit organiser’s website

The ‘World’s Fastest Marathon’ is advertised thus as it is almost entirely downhill; it averages a descent of 4.6%, which is 1,938m of altitude drop over the 26.2 miles.

Granada is an awesome setting for a race; an hour’s drive from the balmy Mediterranean – it is a great place to spend some time both before and after the race.

A word of warning from an earlier finisher: “The last 12km is pretty much flat and it was incredibly hard to switch running style after running downhill, pounding your quads, for 30km! We had trained for running downhill, but the actual race was far harder than we had imagined.“

Running downhill promotes eccentric movement; therefore for this race, you want to train both on the downhills, and running flats after hitting the downhils.

Definitely a PR friendly race…if you don’t want to mention to your friends that it was practically all downhill!

4. The Boston Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 4

Location: Boston, MA, USA

Visit organiser’s website

The daddy of city marathons, the Boston marathon has become legendary.

It’s the world’s oldest annual marathon, started in 1897 and one of the hardest to get into – you have to run a BQ (Boston Qualifier) within a target time for your age and gender, which can be brutal (here’s my guide).

Heartbreak Hill is the famous elevation climb that can break elite and recreation runners alike. While the climb itself is relatively slight, it’s located between miles 20 and 21 making it tough on the legs and mind.

5. Loch Ness Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 5

Location: Inverness and Loch Ness, Scotland

Visit organiser’s website

If you’ve ever dreamed of visiting the lush highlands and historic locations of Scotland, then the Loch Ness marathon gives you that opportunity.

Running along the banks of Loch Ness (can you spot Nessy, the monster?) before finishing in the iconic city of Inverness, the route provides sweeping vistas of the best of Scotland – and ends in a host town which highlights the best in local culture.

Usually held in early Autumn, the Loch Ness marathon provides an opportunity to run in cooler – though sometimes wet – conditions.

The route has some rolling climbs in there – nothing too drastic, but enough that it may mar any attempt at a PR.

Still, not every race is about hitting a target time – sometimes it’s all about the experience.

This is one of those races.

6. The Walt Disney World Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 6

Location: Disneyworld, Florida, USA

Visit organiser’s website

One for your inner child!

The Disney marathon is actually a festival of running, set over a few days – and taking place across the DisneyWorld theme parks!

The series of events held over several days means you can actually complete more than one race, including the Dopey Challenge – running 5k, 10k, half marathon, and a marathon over 4 days.

Sounds like fun, right?

7. Comrades Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 7

Location: Durban – Pietermaritzburg, South Africa

Visit organiser’s website

The first thing to note about the Comrades marathon is that, despite the name, it’s actually an ultramarathon. At 90.2km, this isn’t a race you can simply should up to – it requires an ultramarathon training approach.

What’s more, the route direction alternates each year. Given the altitude difference between the start and end points, the race is uphill one year, and downhill the next. Surprisingly, many runners prefer the uphill route – running downhill for 90km can be extremely tough as DOMS sets in.

Before You Sign Up For Your Bucket List Marathon, Learn My Marathon Training Strategies

7 Bucket List Marathons, Chosen By Marathon Runners 8

I’m a long-time marathon runner, ultrarunner, and UESCA-certified running coach.

Having helped hundreds of runners achieve their marathon goals, I know what it takes to train for a marathon – and what strategies to use to train smart and maximize results, while minimizing the risk of injury.

Get started with my FREE 5-day Marathon Training Bootcamp, where I share with you the most essential lessons and tips for getting marathon-ready!

What To Eat Before a Half Marathon + FREE 4-week meal plan

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Knowing how to fuel, or what to eat before a half marathon is an essential part of your race day performance.

Your body can store energy in the form of glycogen in your muscles and liver, so ensuring you’ve got these reserves topped up means you’re more likely to do well in your half marathon!

Carb-loading (stocking up on carbohydrates in the days before a race) isn’t necessary for shorter race distances like 5k or 10k; but once you’re running for over 90 minutes, you need to start thinking about that fuel.

In this post, I’m going to break down what you should be eating…

  • the week before your half marathon
  • the day before your half marathon
  • the night before your half marathon
  • the morning of your half marathon
  • during your half marathon
  • and after your half marathon!

Many runners give themselves a huge disadvantage by training hard for several months, only to not fuel properly in the weeks, days, and hours before their big race..

I remember my first half marathon well; I didn’t modify my diet prior to the race, instead, I just relied on the sports drink given out at the aid stations.

And boy, did I feel it. I bonked – hitting the wall – around the 11 mile mark, and wanted to quit right there.

For my next half marathon, I actually prepared.

I did some research on what to eat before a half marathon and began eating pasta and loading up on carbs in the days leading up to the race.

On race day I had a big smoothie for breakfast, then I chugged a couple of sports gels on the route.

My formula wasn’t perfect, but … what a difference – I felt good for the entire 13.1 miles, and finished strong.

I was actually able to enjoy the race.

Since then, I’ve gone on to research race nutrition and work with nutritionists – and have captured the best practices in this article!

Ready to learn how to fuel before a half marathon?

Let’s jump in!

The Role of Carbohydrates In Race Preparation

During exercise, our body pulls fuel from two macronutrient sources – carbohydrates and fat.

Typically, carbohydrates are more readily-available and quicker to convert to energy. Also the harder we’re exerting ourselves, the higher % of our energy comes from stored carbohydrates.

Carbs are stored in our muscles and liver before being converted to energy. Once those stores are completely depleted, the body is forced to turn to converting fat to supply all our energy needs.

This is often an inefficient process, and explains why so many runners ‘hit the wall’ or bonk – they’ve run out of readily-available carbs, and their bodies can’t convert fat to energy fast enough.

That’s why it’s important to both:

  • ensure your carb reserves are fully-stocked before your race
  • continuously top them up as you run.

Let’s look at how to do this effectively…

what to eat before a half marathon

What To Eat The Week Before a Half Marathon

Your carbo-loading should begin around 3 days before your half marathon; this is enough time for you to properly fill up those reserve tanks to get you through your 13.1 miles.

As your half marathon approaches, you want to start to think about how you can be adding in extra carbs to your diet.

You can’t do all your carb-loading in a single sitting – it’s got to be spread out over a few days.

It’s recommended that you consume around 4 grams of carbs for every pound of body weight, each day. So if you’re a 150-pound runner, for example, you’d be aiming for 600 grams of carbohydrates every day.

But unless you’re willing to bust out a spreadsheet, you’re probably unlikely to track your exact carb consumption.

So what would this look like?

Here’s an example day:

  • Breakfast of porridge oats with forest fruits and a glass of OJ, or a loaded breakfast smoothie.
  • Mid-morning snack: bagel with salmon and cream cheese
  • Lunch: Pasta with vegetables in a light dressing (minimal oil)
  • Dinner: A sweet potato with guacamole and side salad.

By the way, for more meal plan ideas ,you can grab a free copy of our downloadable Marathon Meal Plans guide for more meal ideas!

You’ll notice that the portion sizes don’t necessarily increase; instead, we’re just focussing on increasing the ratio of carbs in your diet.

Likewise, the mid-morning snack might not be something you normally do – but it’s a great way to top up those carb levels without overeating.

Some more things to consider in the days leading up to your half marathon:

  • Prioritise sleep. Your energy levels on a given day are related to your sleep quality over the past several days, so to ensure you’re well-rested on race day hit the hay early!
  • Reduce or cut out caffeine. Related to sleep quality and energy levels, consider limiting your caffeine intake in the days leading up to your half marathon. As a minimum, cut out any post-lunch coffees. But feel free to take a coffee on race day, it can aid your performance!

What To Eat The Day Before a Half Marathon

If you’ve been carb-loading for a few days already, the day before your marathon should be no different.

Aim to have meals with high carbohydrate content such as pasta, rice, oatmeal, bread, yoghurt, and pancakes.

Just don’t overeat – the gastrointestinal stress it can cause won’t do you any favours.

Instead, stick to 4 reasonably-portioned meals per day (sneak in that mid-day snack).

Also, careful with your caffeine intake today; tonight you’ll likely have the pre-race jitters, no need to make them worse by adding some coffee brain to the mix!

Likewise, avoid alcohol completely today – it’s effects can have an impact on your half marathon performance. Save it for your post-race beer.

What To Eat The Night Before a Half Marathon

The pre-race evening meal is a key component in planning what to eat before a marathon.

By now, you should be well loaded with carbohydrates to fuel you through your 13.1 miles!

You still want to have a carb-rich meal, but on the night before your half marathon, you want to keep the portion size relatively small, and eat early.

This means you’ll digest the meal well and wake up slightly hungry; as opposed to over-eating and having your body process the food all night.

I normally opt for something like a medium-sized bowl of pasta with pesto and cheese. It’s something I know I can digest fairly easily and won’t sit in my stomach for hours on end.

Pasta parties used to be a thing the night before a race – the truth is that many runners simply ate too much pasta, overloading their body the night before their race.

Carb-loading needs to be spread out evenly over 3-4 days in order to fill those reserves in a sustainable way.

waking up what to eat before a half marathon

What To Eat The Morning Before a Half Marathon

You’ve made it to race day!

But wait – the carb-loading hasn’t quite finished yet!

You want to eat a light meal 3 hours before your half marathon begins, comprising of around 150 grams of carbs.

This might be some oatmeal with a nut butter mixed in, or a bagel and yoghurt.

If you have an early morning race, you still need to do this – set an alarm, eat breakfast, go and lie down again.

And at the start line? Another key point in what to eat before a half marathon.

You want to consume one more hit of carbs 30-45 minutes before the start time.

Keep this simple – stick to sports nutrition such as energy gels, sports drink, chews, or trail mix.

What To Eat During a Half Marathon

During your half marathon, your goal is to keep topping up your carb levels so they don’t bottom out – otherwise you’ll bonk, or hit the wall.

The best way to do this is with sports nutrition products such as energy gels, chews, and sports drinks – consume one every 30-45 minutes in order to add to those energy levels.

Remember it’s important that you don’t eat anything on race day that you haven’t trialed during training.

Everyone’s body reacts differently to sports nutrition, and some people simply can’t stomach gels so have to find an alternative product – like jelly beans or trail mix – that they can handle.

Good luck – and remember to keep topping up!

What To Eat After A Half Marathon

From the moment you cross the finish line, your body is actively seeking nutrition to kick-start the recovery process.

It may not be the first thing on your mind as you receive your medal, but you have a window of around 60 minutes in which to maximise your recovery by eating something.

Your muscles are primed to receive nutrients at this point – so consuming a mixture of carbohydrates and protein can really help kick-start the recovery process.

And while beer and burgers may be the obvious post-race meal option, remember to consume plenty of water and try to eat (relatively) healthily for a rapid recovery!

Looking for more guidance on what to eat before a half marathon?

Check out our meal plans- they’re free, and an INSTANT download!

Average Marathon Times: Broken down by age, gender, and marathon

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If you’re in marathon training mode and gearing up to run 26.2 miles, you might be curious about what the average marathon time is.

In this post, we do a deep dive into historical marathon finishing time data to check out what an average time to run a marathon looks like – by age, by gender, and by the race route you’re running.

Interested to see how your finishing time compares to others, or what a good marathon finishing time is?

Let’s jump in!

Average Marathon Times – Overall

The latest data shows that globally, the overall current average marathon finishing time is 4 hours, 32 minutes, and 49 seconds.

Interestingly, the data from 2001 shows that runners used to be a little faster! The average marathon time back then was 4 hours, 28 minutes, and 51 seconds. So we’ve gotten around 4 minutes, or 1.4% slower over time!

Going further back in time, the average time to finish a marathon was actually quite a bit quicker. Back in 1986, the overal average marathon finishing time was 3 hours, 52 minutes and 35 seconds – that’s over half an hour faster than our current average timings!

We can attribute this overall slowdown to the boom in distance running in the 1990’s and 2000’s, and more people adopting running as a healthy lifestyle choice.

Is a slower average marathon time a bad thing? hardly! It means more people willing to get up and run 26.2 miles, which is hard to argue with.

Average Marathon Pace

Based on the above overall average marathon finishing time of 4:21:39, this translates to an average marathon pace of 9:57/mile, or 6:12/km.

Note that this is the average pace, smoothed out over 26.2 miles.

But in reality, the average marathon runner gradually slows down over their race – in fact, on average the 2nd half of a marathon is run 11 minutes and 48 seconds slower than the first half (called the ‘marathon half split‘).

(Looking for marathon pace info? Check out our Marathon Pace Charts)

Average Marathon Time – By Gender

Women’s Average
Marathon Time
04:39:09		Overall Average
Marathon Time
04:21:39		Men’s Average
Marathon Time
04:10:10

Women’s Average Marathon Time

The current average women’s marathon finishing time is 4 hours, 39 minutes, and 9 seconds.

Some data shows that women have actually gotten faster by around 11 minutes in the past 20 years; this can be attributed to a boom in the number of women signing up for their first marathon in the late 1990s and early 2000s.

The average age of a female marathon runner is 36 years old.

The average marathon half split by women is 11 minutes and 43 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half

Men’s Average Marathon Time

The current average men’s marathon finishing time is 4 hours, 10 minutes, and 10 seconds.

This represents a gradual slowdown in men’s timings: in 1986, the average men’s marathon time was 3:48:15, and in 2001 it had increased to 4:15:13.

The average age of a male marathon runner is 40 years old.

The average marathon half split by men is 11 minutes and 51 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half.

Marathon Finishing Time: Distribution By Gender

Average marathon time distribution

The graph above, used with kind permission from marastats.com, shows the distribution of finishing times for both men and women from over 3 million marathon finishing times.

It’s interesting to note the peaks on each graph leading up to each major time horizon – for example, the biggest peak represents runners squeezing in under the four hour mark.

Average Marathon Time By Country

Which Country Has The Fastest Marathon Runners?

The following chart shows the average marathon time for 46 countries, ranked in order of speed!

How do you measure up to your local average?

Average Marathon Times: Broken down by age, gender, and marathon 9

Average Marathon Time By Age

The following data breaks down the average finish time by age group and gender; it was based on a study of 21,000 marathon finishers in 2010.

AgeMenWomen
0–154:53:536:04:11
16–194:16:194:50:23
20–244:01:554:28:59
25–294:06:434:27:14
30–344:07:354:28:07
35–394:10:394:33:47
40–444:09:364:34:13
45–494:11:324:39:02
50–544:19:494:55:37
55–594:31:105:00:52
60–644:53:265:12:26
65–995:06:595:20:57

Average Marathon Times For Popular Races

Here are average finishing times for some of the most popular U.S.-based marathons:

Average Boston Marathon Finishing Time: 3:54

Average Chicago Marathon Finishing Time: 4:34

Average San Francisco Marathon Finishing Time: 4:34

Average New York City Marathon Finishing Time: 4:37

Average Los Angeles Marathon Finishing Time: 5:32

Average Disney World Marathon Finishing Time: 5:48

How To Improve Your Marathon Finishing Time

If you’re looking to improve your marathon finishing time, sign up for my FREE 5-Day Marathon Training Bootcamp and I’ll send you tips and expert advice on how to train smart and achieve your marathon goals!

References:

This article uses data and analysis from the following sources:

RunRepeat: The State of Running

Marastats

Pace Calculator website

8 Things Running Teaches You About Life

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I got into running during my University days, both to keep fit and to clear my head each evening after a long day in class.

If you’re anything like me, you probably started running for similar reasons – you realised it was an easy way to exercise, and it was a good way to pass some time.

But as any seasoned runner will tell you . . . the more you run, the more running rewards you.

Like the best things in life, running repays your investment and commitment: through improved fitness, through clearer thinking, and through some deep life lessons.

So here are 8 things running has taught me about life:

1. Every Day Is Different

Or, should I say, every run is different.

I often run the same route, at the same time, each day.

After I get home from work, I put on my running shoes and go for a 10km loop.

It’s the kind of activity that should feel identical every day – after all, the conditions are more-or-less the same.

But each day is different.

Sometimes it’s internal things that change from day-to-day: my mood, my energy levels, my enthusiasm.

Sometimes it’s external things: whether it’s sunny or raining, the wind, what I see.

Every run is its own thing – and while sometimes I’d like each run to be the same (for example, when I’m training for speed work and have targets to meet), it just doesn’t work that way.

Sometimes it’s impossible to muster that surge of energy you need to push through. Sometimes you are restless and want to quit.

Each day’s run is different, and that’s just like life.

Each day is something new and different – sometimes good, sometimes bad, sometimes routine, sometimes unexpected.

Running teaches you that each day is different, and therefore to appreciate each day for being unique.

2. Your Competition Is Not Other People

Running is practically a non-competitive sport.

Alright, you might sometimes race your buddies a little at the local 10k, but really . . . if you’re running in order to beat other people, you’re doing running wrong.

Running is something where your competition is yourself.

Some days you are competing against the voice in your head telling you to quit, or stay home.

Some days you are competing against a self-imposed target.

Some days you are competing against your previous performance.

It’s not about competing with other people. In fact, the comparison is likely to simply demotivate you in the long-term.

And as in running, as in life.

Those who are successful are not the people who are constantly measuring themselves against other people.

They’re the people who measure themselves against their own high standards.

They’re driven to work hard in order to become the best version of themselves.

Your competition isn’t other people – it’s you. Your ego, your procrastination, your self-talk.

8 Things Running Teaches You About Life 10

3. Only You Can Truly Help Yourself

No one can run a 10k on your behalf.

If you want to run a 10k, there’s only one person who can make that happen.

There’s only one person who is responsible for whether or not you show up.

And that’s you.

You can get support, guidance, or encouragement from your friends and other runners.

But the person who has to do the work?

That’s you.

How does this apply to life outside running?

Just like in running, anything you want to truly achieve has to be initiated from within.

No-one else can spark the desire, or take those first steps on your behalf.

It has to come from you.

Once you start, you can get assistance, or guidance, or moral support.

But showing up and trying to suceed?

That’s on you.

Only you can truly help yourself.

4. Setbacks Are Going To Happen

Speak to any runner with a few years under their belt and they’ll share some war stories.

They’ll tell you about the knee injury that put them out of the game for six months, or the burn-out they suffered which mentally derailed them.

But they’ll also be able to tell you how they had to confront their setback, and work on it in order to get back to be able to perform again.

If you run long enough, you’ll realise that some form of setback is inevitable.

Maybe it’s an injury.

Maybe it’s a loss of motivation.

Maybe your marathon just got canceled due to events outside of your control.

Runners learn that setbacks happen, but are always temporary. Some time in the future, they’ll have recovered, be running again, and be all the stronger for having suffered a setback.

And in life?

The same story plays out.

Something terrible or unexpected happens – a setback – and suddenly we feel like life has been permanently de-railed.

But once you recognize that setbacks are both inevitable and temporary, you can re-frame these events.

You can realise they’re something to learn from, perhaps even an opportunity to grow. They’ll present different and – at times – challenging situations, but ultimately they will pass.

And with the right mindset, we can thrive.

Setbacks are going to happen.

5. Discomfort Is Actually Just Delayed Gratification

Running is all about getting comfortable being uncomfortable.

Early morning runs where you’d have rather stayed in bed.

Running in cold conditions, or when it’s raining, too hot, too windy…

Pushing the limits of your body past your comfort zone, whether it’s by running a long distance or ramping up your exertion levels.

Runners come to accept, if not embrace, the sensation of being uncomfortable.

They recognise that it’s necessary, that it’s an inherent part of training.

They realise that it’s essentially a form of Delayed Gratification: this is the act of doing something uncomfortable now for a later reward.

Rather than chasing the instant gratification (staying in bed, playing with their phone, eating candy), runners recognise the slow-burn benefits of putting themselves willingly into harder situations.

And this lesson translates extremely well to life.

The best things in life often appear as rewards for passing through trials and periods of discomfort.

The work can eventually become it’s own reward.

Get comfortable being uncomfortable.

Discomfort is actually just delayed gratification.

8 Things Running Teaches You About Life 11
Couple running together in a race

6. Routine and Structure Lead To Success

All good runners have some form of running routine.

Maybe it’s running before work three times a week, or maybe it’s their weekly running club meetup.

Or maybe it’s following that half marathon training plan they’ve got taped to the fridge, diligently crossing off each day’s workout.

The best runners follow a plan, or routine – and it’s what keeps them balanced and successful.

In life, structure, routine, and targets are what lead to success.

No-one wrote a great novel acccidentally – such a work requires discipline and structure.

Likewise having routines around your regular chores ensures that they get done in a timely manner, so you can focus the rest of your time on the work you want to make happen.

Whether it’s writing a blog or trying to change the world, some balance in life will help you get there.

Routine and structure lead to success.

7. It’s Important To Know When To Take a Break

Run training – especially if you’re prepping for an ultra, let’s say – is a physically taxing commitment.

Your training schedule often ends up so packed that you end up running on tired legs, and your beaten body never gets a chance to fully recover.

Over time this can manifest itself through overtraining symptoms such as feeling of fatigue, restlessness, injury, or decreased performance.

All good runners know when they should be sticking to their plan, and when they need to take an unscheduled training break.

Sometimes, downtime and R&R are a core part of a good runner’s training arsenal.

And this lesson transfers well to the rest of life too.

Burnout, chronic stress and tension, and always being in ‘flight or fight‘ mode are common symptoms of modern life – and are signals your body needs a break.

Take the night off, book a spa break, or simply Netflix and chill…sometimes you’ve got to hit pause to recalibrate.

It’s important to know when to take a break.

8. There’s Strength In Community

Running is undeniably a great solo pursuit, but any good runner will happily tell you the importance of having a good running community around them.

Whether it’s your local running club, or a Facebook community (such as our one) having a group of runners who give you support and encouragement can make all the difference.

Training with a friend is often just easier than training alone.

And isn’t life just the same?

No man is an island, as the saying goes.

We all rely on our friends, family, and community in everything we do.

They make us better, stronger, and encourage us.

There’s strength in community.

Running Cadence Explained: What Is a Good Running Cadence?

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Running cadence – also known as stride rate – refers to the number of steps per minute (SPM) you take as you run.

In other words, it’s the speed at which your legs churn over as you pound the trails.

And while it’s often used as a performance metric, the latest studies suggest that perhaps we’ve been too focussed on hitting a target running cadence.

Your running cadence is affected by many different things – including your body composition, your running style, and the type of workout you’re doing. And aiming for a fast cadence doesn’t necessarily make you a better runner.

So maybe instead of a one-size-fits-all approach, we need to start thinking about running cadence differently.

Ready?

Let’s jump in!

what is a good running cadence

How Cadence and Stride Length Affects Your Running

When talking about cadence and running performance, it’s important to consider it alongside stride length.

After all, your running speed is simply the combination of these two:

Running speed = running cadence (SPM) x stride length

Therefore, two runners can be pacing each other at the same speed, but with very different cadences.

Runner A has a fast cadence and short stride.

Runner B has a slow cadence and long stride.

While everyone has a natural cadence and stride they gravitate towards, there can be advantages to shortening your stride and increasing your cadence – let’s look at that.

What Is a Good Running Cadence?

It’s now generally accepted that there is no one-size-fits-all recommended running cadence; it is dictated by your running mechanics, height, and strength.

For decades, it was accepted wisdom that 180 steps per minute (SPM) was the optimal running cadence to shoot for.

180 steps per minute means each foot hits the ground 90 times every minute.

This originated with legendary running coach Jack Daniels’ analysis of elite runners during the 1984 Olympics. Sat in the stands and analyzing the Olympians as they passed, Jack saw that the elite runners had a cadence of at least 180 SPM, some as much as 200 SPM.

This gradually became the dominant benchmark in run training – run coaches drilled into us to aim to get your cadence up to 180 SPM in order to improve your running form.

However, that notion has gradually been unpacked and over time, studies have shown there is naturally some variance in each person’s optimal running cadence, depending on a host of factors such as height and running mechanics.

Taller runners, for example, typically have a slower running cadence as they naturally take longer strides.

So Is A Fast Cadence Better?

If the 180 SPM number is more of a rough guideline than a benchmark, is there actually any benefit to running a fast cadence?

Yes – and it ties in with your stride length.

Taking shorter, faster steps makes you a more efficient runner and lessens the impact on your joints.

Over-striding is a common issue, especially with rookie runners, wherein they push their foot out too far ahead of them – stretching the leg further than is necessary, and landing heavily on their heel.

While heel striking is not necessarily bad (that is another debate), over-striding needlessly amplifies the impact forces with each step.

So shortening your stride can reduce your injury risk, and means you’re not over-activating your legs muscles.

And when you shorten your stride, you’ll find it easier to increase your running cadence.

While 180 SPM shouldn’t be your target, it can be a nice reference point as you begin to work on your cadence and stride length.

So Really, Is Cadence Important for Running?

It turns out that cadence is likely less important than what running coaches have previously assumed.

As I noted above, the 180 SPM cadence became a benchmark that was used as the basis of drills and practices.

But the most recent literature suggests that focussing on cadence as a primary factor in your running is probably a mistake – you’re focussing on the wrong metric.

Instead, check in on your cadence occasionally – remember that in general, a faster cadence with shorter strides is a more sustainable form of running.

In other words, cadence should typically be used as an indicator, or barometer – not as a target to aim for.

fast cadence

What Is My Running Cadence? How To Measure Cadence

There are several ways to measure or track your running cadence.

Use a Metronome

Using a metronome – for example the one found in the Run Tempo app – is a great way to run to a specific SPM.

(By the way, I recommend setting the metronome to half of your target SPM – i.e. if you are targeting 170 SPM, set your metronome for 85 beats per minute (BPM). This way, one foot will strike on each beat.).

Run To Music (How To Find a Song’s BPM)

The army, especially marines, have their cadence songs that they chant as they run together to hold a constant cadence.

We can do the same! Using a service like GetSongBPM.com, we can build a playlist of music we like that follows our target BPM.

Remember to divide your target SPM by 2, and use that number in your BPM search.

It’s a perfect solution – you get to listen to some great songs while working on your running!

Running Cadence – The Takeaways

  • Despite what running coaches used to tell us, 180 SPM is not necessarily the optimal running cadence for all of us.
  • In general, a faster running cadence and shorter stride can improve running economy and lessen our risk of injury.
  • Different types of runs have different cadences. When in marathon training, for example, your speed work will have a different cadence to your long runs.
  • Rather than using your cadence to dictate your run performance, focus instead on things like Heart Rate Zone training, Rate of Perceived Exertion, and speed.