180

What is a straight line? Just kidding... this blog post is not about geometry, but rather the optimal stride rate for anything over 3000m. Jack Daniels assessed the stride rates of a bunch of elite athletes back in the mid-1980's and found that nearly every one of them sped along at a rate of 180 strides/min. Most of us run at a rate slower than this, with turnover taking even more of a hit as we begin to fatigue. And, while some of this is governed by biology, there are some things you can do to be more like the elites:

• Figure out what your stride rate is (count your steps for 30sec and then double this number). Repeat this every day for one week to find a good average.
• Tweak your form. To increase your stride rate, pump your arms harder (your legs will natural follow) and try to take light, quick steps (almost as if you were gliding vs. running). Focus on turnover versus overall speed.
• Befriend someone who runs at close to the magical 180 mark and try and synch your stride and/or listen to music that has a beat close to this.
• Try one of these workouts: 180 stride/min ladder (1-2-3-4-5min with 1min rest between) or downhill running (4-6 repeats on a 150-200m downhill).