Various sources tell us that we ought to be running at about 180 strides/minute, which is a higher cadence than most of us achieve. The advantages apparently include less vertical movement, greater efficiency and less likelihood of injury.
Running at around 170-175 strides/minute I looked for a way to increase my cadence, and came across a recent thread (linked here) which prompted me to drop a mere $75 on an Ipod Shuffle 2 (Half an ounce and 1GB!). The thread mentioned two websites (fitpod and djsteveboy) which have links to long MP3 mixes, each at specific BPMs. So below are links from those sites to a bunch of music recorded at exactly 180 beats per minute (BPM). These should beat the heck out of listening to a metronome. Just throw this lot on your Ipod and go for a 4 hour run at 180 strides per minute!
Simply right click and select “Save Target As”. (Note that your mother wouldn’t like these tunes, it’s mainly dance stuff). http://media.libsyn.com/media/fitpod/epinephrine_180bpm.mp3 (1 hr 10 mins, 64MB @ 128 Kbps) http://media.libsyn.com/media/steveboy/180bpm_jackhammer.mp3 (1 hr 3 mins, 58MB @ 128 Kbps) http://media.libsyn.com/media/steveboy/groundpounder_180bpm.mp3 (1 hr 58 mins, 81MB @ 96 Kbps)
If you like this stuff and want more, you can help by donating at: http://www.djsteveboy.com/donate.html
Furthermore, there is a very extensive list of music sorted by BPM at http://www.djrhythms.com/db/ , so that you could, for example, download a bunch of 90 BPM tracks to your liking, and do two strides per beat.
Many of the tunes below 90BPM tends to have the word “love” in the title, while the stuff nearer 180BPM seems more likely to contain the word “kill”.
Here are a couple of good tracks recorded at exactly 180BPM: The Vapors → Turning Japanese Shakira → Objection (Tango)
So if you see an Ipod wearer running in the opposite direction singing “I’m Turning Japanese”, now you’ll know why.
I’d be keen to here of any other sources of 180BPM (or even 90BPM) music for throwing onto our Ipods.
For the total idiots out there (that would be me). Are you saying my right or left foot should be hitting on every beat at 180bpm or that my right foot shoot be hitting every beat at 90 bpm.
For the total idiots out there (that would be me). Are you saying my right or left foot should be hitting on every beat at 180bpm or that my right foot shoot be hitting every beat at 90 bpm.
I think he is saying your foot should strike every time the Vapors say the word “Japanese.” If these two songs are example of “good” music, I’d hate to hear what he considers bad music.
For the total idiots out there (that would be me). Are you saying my right or left foot should be hitting on every beat at 180bpm or that my right foot shoot be hitting every beat at 90 bpm.
The latter. 3 strides per second is apparently ideal.
Great post. Thanks!
I had heard of DJ Steve, but not the other. I’ve also seen some software out there that will turn any mp3 file into whatever bpm you need. I love the digital age!
This isn’t my first choice in music, but I heartily encourage people to go out and run to this stride rate. It is a powerful way to build technique long-run stamina. I’m going to use these tracks on a few runs – it’s better than listening to a metronome.
For the total idiots out there (that would be me). Are you saying my right or left foot should be hitting on every beat at 180bpm or that my right foot shoot be hitting every beat at 90 bpm.
The latter. 3 strides per second is apparently ideal.
Can I get by with my 2.87 strides per second?
Also, at that cadence and your leg length, are you even using your PC-enhanced hip flexors to lift your knees? I’d think any pebbles in your way might cause you to trip and fall…
Holy cow.
I downloaded these and ran to them over lunch.
Hard, FAST, fun and kind of crazy.
I didn’t realize running to a 180 bpm cadence would be so difficult. Talk about a tempo run. I’ll save these for once every week or two. Also fun to listen to music I wouldn’t normally…
I really had to reign in my stride length and I ended up much more upright than normal.
Interesting…thanks!
Two words which will unlock the secret of a fast run leg: Evolution Running. Google it. You will learn to love 180 strides per minute as you coast past hundreds of people in an Ironman.
Really great post!, I had been mulling getting a shuffle myself and I think this will put me over the edge.
Can I get by with my 2.87 strides per second?
Also, at that cadence and your leg length, are you even using your PC-enhanced hip flexors to lift your knees? I’d think any pebbles in your way might cause you to trip and fall…
Ken
Your kids might like some of the above tunes, however at your stride rate and in your age group (45-49), I think you need to try 3 strides per beat, and load up with some Bing Crosby and Dean Martin. Yeah, I guess one’s knees don’t come up as far at higher cadences, but there should still be enough space to step over you 800 yards into the run of NJ’s next Swim-Run Duathlon.
Is it optimal for runners of all abilities to be keeping a cadence like that? I guess it kinda makes sense when I compare it to cycling, but I never thought of running like that.