Running at 180 bpm

[Bry]

I've heard from various sources that we ought to be running at about 180 strides per minute, which is a higher cadence than most of us achieve. The advantages apparently include less bouncing, greater efficiency and decreased likelihood of injury.

I recently came across a couple of websites (http://www.fitpod.com/ and http://www.djsteveboy.com/mixes.html) which have links to long MP3 mixes, each at specific BPMs.

Below are links two three tracks 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!

Note - my mother wouldn't like these tunes - they're mainly trip-hop type dance music. I don't normally listen to this kind of thing, but it is fun for something different.

Right click these links and select "Save Target As":

* 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)

I tried one of these on my lunch hour today and was amazed at how fast 180 beats per minute really is! It's hard to keep that kind of cadence going (not to mention in snow).

Here are a couple of other songs also 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.

[Shmo]

You do know that "I'm turning Japanese" is a song about auto-eroticism. I just want to make sure you're singing in front of the right crowd...

Shmo

[Tone Coughlin]

What's an ipod?

[Morris]

Concerning stride rate, people tend to have a preferred stride rate for most activities, and we do not understand completely how and why we choose a particular frequency. While it has been hypothesized that we do so for physiological reasons, there is little evidence that it is necessarily the case. For instance, your stride rate while walking with or without a backpack is essentially the same. You can read a research article by Cavanagh and Kram (1989) that is still valid today about stride length and frequency in distance running.
In addition another article by Jim Hay (2002) summarizes the relationships between stride length and frequency across a wide range of activities. Everybody talks about Amstrong's ability to change is cycling frequency, but we forget that he did it after he lost a lot of weight during his cancer treatment. So, his power to weight ratio dramatically increased, allowing him to increase his rpm (through A LOT of training).

Morris

[Tone Coughlin]

So, his power to weight ratio dramatically increased, allowing him to increase his rpm (through A LOT of training).

Morris

Yes, meaning 750-1000 miles (35-40+ hours) a week on the bike. That's what it takes to be the best endurance athlete in the world.

[davenjohn]

I think I am ready to get some skiis for our C-180, and was wondering about the good and bad of different types, and what else might be out there.

[JohnUU]

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