Hi, this is Debbie Boyles, coach at Mojo for Running, and this is podcast number 32 titled

Mojo Metronome. This is going to be my most unusual podcast to date, I think, because it's

mostly going to be a recording of my metronome for you to use. But I expect it'll be quite

useful if you don't have a metronome, and I hope

it'll encourage you to go out and get one. A couple of podcasts back, I did two podcasts about

cadence, which is also frequently referred to as stride rate or leg turnover. If you haven't listened

to those, I recommend you go back and do that now because this is kind of part three.

As I mentioned then, the commonly accepted ideal stride rate is at least 180.

That's 180 foot strikes per minute.

Most people will think that sounds outrageously fast at first.

But it's actually not difficult for any runner to attain. I start even my

beginning runners off at that stride rate. In the second podcast about cadence, I played my

metronome for a few moments for you to get the idea of what 180 beats sounds like. It occurred to me

that I could do something much more helpful today. I'm going to

play my metronome for four minutes at 170 beats, then four minutes at 175 beats, and then four

minutes at 180. Don't misunderstand. The goal is not, the goal is to be at 180 all the time, even when you're warming up.

But I'm assuming if you're not there yet, you'll need to at first practice getting it up there.

After it becomes easy to do, then practice only using 180.

Or better yet, by metronome, to practice every time you go out. But try to keep it at 180 or better yet by a metronome to practice every time you go out but try to keep it at 180 or higher

so it'll be automatic that you're always using that leg turnover speed or faster so here we go

this is 180 for four minutes I mean this is 170, sorry. I'm going to be. The I'm. I'm going to be. The The

The The

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