Stride Rate

[David Rowland]

In trying to get my stride rate from 82-84 to 90+(target 96) I've been using metronome with ipod. Has been hugely successful. I'm comfortable @ 90 and creeping up each run. Anybody else experiences??

David

[ironguides]

David, great topic to start up some discussion! Most people find they are in the low to mid-80's as a "normal" stride rate when training and on the lower end of that range when racing (longer distances).This reflects the degree of attention most of us place on actively "training" our stride rate.

Coming off the bike in a triathlon our legs are already pretty tired. That means we can't recruit muscle as well, meaning we have less power in our stride. To compensate for this, we aim to "break the work up into more pieces" by placing emphasis on more, shorter steps that don't make as much demand on our muscles.

With proper focus, over the course of a season you can make tremendous gains in training yourself to run with a faster stride rate. We aim for 96 per minute or thereabouts as a focus in training, which over time will get you to run more naturally at a stride rate over 90 in racing even if your mind happens to wander a bit.

Using a slight downhill gradients or the treadmill to assist in making your stride more fluid, over time you can ingrain a naturally faster stride rate at a lower cost of aerobic effort. Meaning, you can train to run at a faster speed without the same aerobic load on your body as running on "flat land."

In The Method, you'll see plenty of workouts referring to 96 stride rate on a treadmill, or very fast running for very short intervals off the long bike (to break up the viscosity in the legs), and similar efforts that are designed to keep you focusing in your run sessions on a faster, more fluid stride.

When you train this way, you get enhanced skills -- and your aerobic fitness comes anyway!

[ironguides]

Refer to the video I uploaded for a look at a truly fast stride rate...thanks for pointing this out, Gilbert! :-) All joking aside, there is some merit to the concept shown, that by curtailing your stride length you can effectively "force" a short stride rate to the point of limitation...witness the final few moments of this epic effort... Fast Stride Rate

[David Rowland]

Good info; During first sessions definitely fely like guy in video. In a recent duathlon wore metronome had it set at 90 and really was able to relax and focus on effort. Anybody else wear during races? During the course of IM run is it better to just lock into a stride rate (90) or vary/decline/increase ??

[ironguides]

David Rowland said:

...During the course of IM run is it better to just lock into a stride rate (90) or vary/decline/increase ??

Try to lock into that stride rate, and pick it up on the uphills...remember, uphill is more work, so break it up into more pieces...downhill, use gravity to help you "stride it out" a bit just to stretch and limber up...

[David Rowland]

Salutations Charlotte;

Congrats on your race. Momentum is on your side for fantastic 2009!:)

About the only songs I can remember when running are old drinking songs from college 25 years ago!.
In a race they would definitely be carting me off the course ala Hanibel Lector;) humming 87 beers on the wall.... I've become like Pavlov's Dog when I hear my metronome beeping. Eyes glaze over, saliva at the corner of my mouth,legs start kicking @ 90(I mean 96,in case Marc's reading). Come to think of it alot like our boxer(dog) Quinny when she's sleeping!!

Also , great post on IM nutrition!. I am also a heavy sweater. Really thought your ideas for replenishment ingenious, as I live in Florida and will have plenty of days to practice---Thanks!

David

[Julian Hudson]

Charlotte Paul said:

Hey David
I have a song that I know if I hit the beats then its 96- bang on!
The song is "Ante Up" by M.O.P.
So every now and then I hum it in my head to check I'm on track...

You bring my mind back to something I have been meaning to do for a while Charlotte. I finally found some software that calculates Beats Per Minute and set it to work yesterday. After 45 mins it downloaded all the data from my library of approaching 1,500 albums direct to iTunes for me so all I need to do now is compile playlists of the exact tempo I am looking for. Certainly beats tapping out the BMP for each song myself.

Will be checking out your song recommendation as well.

Julian

[Matt Cusack]

I know that MOP song I will have to try it out..

Charlotte Paul said:

Hey David
I have a song that I know if I hit the beats then its 96- bang on!
The song is "Ante Up" by M.O.P.
So every now and then I hum it in my head to check I'm on track...

[Neil Franks]

You CAN teach an old dog new tricks! Whilst I had told Vinnie that I was a good runner (for my ancient 50 years) he was obviously not impressed by my long strides and arms flapping around like a chimpanzee. Apart from the obvious and significant improvement in efficiency (at least it's obvious now, and with the short steps I don't have time to wave my arms around any more!), maintaining the cadence means that the run is now so much more reliable and predictable. If I start to slow down at all, I make a conscious effort (or should I say decision as is actually less effort) to shorten the steps further, make sure the cadence is 90+ and carry on
It has served me well for two races (Clearwater 1:46) and Phuket (0:56) so I plan to put it to the test in New Zealand!
I am finding it particularly effective in being able to maintain a steady pace in the hot and humid conditions having had some lousy run splits in the Singapore and China 70.3's this year

[Anthony Lee]

David, how did you get a metronome into your IPOD? Did you download it somewhere?

Anthony

[David Rowland]

Anthony Lee said:

David, how did you get a metronome into your IPOD? Did you download it somewhere?

Anthony

[David Rowland]

Anthony;

I've been using Seiko metronome that clips to my visor. I just uncover my right ear and crank my ipod so that I can time my right footfall to the beeping. Has worked great for me . I found a web site that you can download songs with specific beats to match your desired cadence.
http://www.djsteveboy.com/mixes.html

David

[Anthony Lee]

Awesome!!! I am going to go home and try it tonite, the computers at work won't let me hear it. I am also glad to see that there is a clip on Metronome, will be easier, I wonder what my training parthers will think???? Guess we will see tonight. Thanks alot. This will help.
Anthony
David Rowland said:

Anthony;

I've been using Seiko metronome that clips to my visor. I just uncover my right ear and crank my ipod so that I can time my right footfall to the beeping. Has worked great for me . I found a web site that you can download songs with specific beats to match your desired cadence.
http://www.djsteveboy.com/mixes.html

David