Metronomes are ok but I get a little bored with them. I have the most success with finding songs around 90 beats per minute. This site has some good playlists of 90 bpm songs:
jog.fm
or an iphone app: Cadence.fm (it’s free)
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I wanna try this 180 strides per minute thingy and I am wondering if anyone knows if there are metronome mp3 files out there?
This is one I used on my shuffle before I got my Garmin footpod to do the cadence stuff, just stick it on repeat and it should be exactly what you need:
http://dl.dropbox.com/...s%20per%20minute.mp3
Just a tip but you will find it easier if you warm up your run for about 10-15 mins at least before sticking this on, otherwise you’ll start too fast (e.g., my cadence starts around 170spm and slowly edges up and peaks at 180spm after about 15mins or so). Oh and it sounds obvious but if you want to try and maintain 180spm cadence and are finding it hard in places (incline, mixed terrain, fatigue etc.) then shorten your stride until you get your breath back.
I feel like cadence training has helped me become a better runner and stay/maintain my pace better.
This is good, but I gotta say… I coulda used more cowbell!
I’ve got MP3 metronome files for 90,95 and 100bpm. Just put one of them in a playlist and set that to repeat on your ipod. Let me know if you want them. I found them pretty useful for training a high cadence.