If you want to improve your performance as a runner, increasing your running cadence is a good place to start. According to a study published in Medicine & Science in Sports & Exercise, a higher running cadence can lead to a more efficient running technique, better performance, and reduced risk of injuries. Your stride rate may vary depending on the type of run you’re doing, such as a tempo run or interval session. External influences like fatigue, road conditions, and weather, as well as internal factors like height, weight, and physical fitness, can also influence your cadence.