Metronome Running

By coach Matt Russ

How fast you run is a product of two basic things; your stride length and your stride rate. Metronome running addresses your stride rate. Having a fast stride rate is crucial to run economy and speed. Elite runners generally have stride rates in the 190 stride per minute range, while novices run closer to 170. Those runners with lower stride rates tend to have more vertical oscillation and waste energy. You can gauge your stride rate through step counts or through the use of a metronome.

Metronomes can be purchased at your local music store and are relatively inexpensive, small, and lightweight. You want to purchase a metronome you can set a specific beat rate. Set your metronome for 180 bpm and try to match your footfalls to the rhythm. This gives you an auditory cue and rhythm vs. stride counting which just gives you a number. After a while you will carry the rhythm in your head. You may notice your stride smoothes out and that you are running a bit faster with less effort. Vary your speed but try to keep your stride rate consistent. Periodically re-check your stride rate.

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com